Tuesday January 28, 2014

Tuesday January 28, 2014

SCM

2x200 Free (310) – 50R 50L

3x100 Kick (2) -- mixed

4x100 Free IM (145) -- double pullouts

6x50 Pull (50) descend 1-3

9x50 (1) -- 
#1 Free Swim – Breast Kick / #2 Free Swim – Breast Drill / #3 Free Swim – Breast Swim          
You may substitute another stroke for Breast....please use this set to get yourself moving....when you get into the main set, you need to have already completed some strong stroke drilling and swimming.


3x:

1x75 Free (120)

1x75 Free* (120)

1x75 Free (130)

1x50 Stroke*(110)      

1x75 Free (140)

1x25 Stroke* (40)

1x75 easy (2)    

                                                                                                                                               
150 easy {25 back + 25 human stroke + 25 5^th}

9x100 FINS -  2 moderate plus one fast....fast is free swim or kick...or whatever you are psyched to do well!

3 – (130) #3*

3 – (135) #3**

3– (140) #3***

 200 easy