Sunday, November 8, 2015
Warm Up (for everybody):
200 Choice
100 kick
200 pull
100 kick
200 IM drill/swim
100 kick
3 x 50: Des. 1-3 @ 1′
2 x 50 hold #3 from previous @ 1′
50 easy
8 x 25 @ 35″:
1 x FAST breakout
1 x FAST finish
1 x Strong
1 x Easy
MS:
100 drill S-A(free)/S-A(back)/Pull w flatter K BR FL/S-A, with fins, focus on catch
4 x 50 Swim, Des. 1-4 with fins, focus on catch
100 drill C-Up/shark/pkk/1-1-1 without fins, focus on body position
4 x 50 Swim, Des. 1-4 without fins, focus on body position
100 drill lope/double arm/pull+flatterk/ with fins, focus on rhythm
4 x 50 Swim, Des. 1-4 with fins, focus on rhythm
100 drill S-A(free)/S-A(back)/Pull w flatter (BR/FL)/S-A, without fins, focus on catch
4 x 50 Swim, Des. 1-4 without fins, focus on catch
100 drill C-Up/shark/pkk/1-1-1 with fins, focus on body position
4 x 50 Swim, Des. 1-4 with fins, focus on body position
100 drill lope/double arm/pull+flatterk/ without fins, focus on rhythm
4 x 50 Swim, Des. 1-4 without fins, focus on rhythm
All with 15-20″ rest
Total: 3,200