Tuesday January 7, 2014
5x200 SKIPS
8x50 (115) – alternate wall kick/12.5 & build to fast 20-35yard
250-150-100-75-25 Paddles/Fins {4:10, 2:30, 1:40, 1:15, 25}
6x: {Stroke 50s and 25s; descend 1-3 x2 or 1-2 x3}
1x100 Free (145)
1x50 Stroke* (55)
1x75 Free (130)
1x25 Stroke** (40)
4x25 Easy (40, 50, 50, 1)
choose one of three options:
option 1: all stroke is the same
option 2: 3 rounds one stroke; three stroke another stroke
option 3: 50s stroke are one stroke (ex: Breast), and 25s are another (ex: Fly).
4x100 FINS (150) “Quarters”
100 easy
Practice Focus: Active Rest Stroke 50s and 25s
5x200 SKIPS
250-150-100-75-25 Paddles/Fins {4:10, 2:30, 1:40, 1:15, 25}
200 stroke drills
6x: {Stroke 50s and 25s; descend 1-3 x2 or 1-2 x3}
1x100 Free (145)
1x50 Stroke* (55)
1x75 Free (130)
1x25 Stroke** (40)
4x25 Easy (40, 50, 50, 1)
choose one of three options:
option 1: all stroke is the same
option 2: 3 rounds one stroke; three stroke another stroke
option 3: 50s stroke are one stroke (ex: Breast), and 25s are another (ex: Fly).
200 easy
4x100 FINS (150) “Quarters”
100 easy
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