Thursday January 30, 2014

Thursday January 30, 2014
SCM

400 Mix
4x100 free (rest 20)
4x50 drill (rest 20)

1x300 Breast Kick -- long and strong
4x25 Breast Pull with PB (45)
1x150 Breast Kick
4x25 Breast Pull with PB (45)

Vertical Kick:
3x: 15 on/ 45 off
4x: 10 on/ 40 off
4x: 5 on/ 25 off
Dolphin Kick...shoot for 25 kicks per 10 seconds.
Egg Beater kick or Breast Kick is ok, but increase time to 25, 20, 15.
Find a weight to use that is reasonable but challenging....you may have to be creative to find a weight to use.

12x25 (40) -- Free, Stroke Drill, Stroke Swim

8x 25 against cord/ and back (140)
This set is designed to be pretty tough, considering the fact that all 25s are of high effort....add to the rest interval as needed to maintain form.

200 easy

8x50 (115) -- all fast with FINS.  Breaststrokers may choose Breast pull/ dolphin kick...or do this freestyle or fly.
Push yourself through discomfort.

200 easy