Wed Oct 7 Meter Pool
100 Pull, no paddles
100 Pull w/ paddles
100 Swim w/ paddles
600 12 x 50
1-2 pull free, 3-kick free on side, 4-drill free chg 6 w/ 3 strokes,
5-kick back, arms extended, 6-kick back, arms extended, rotate hips
7-kick back, arms at sides, rotate hips and shoulders, 8-swim back,
~Fins off~ 9-swim free, 10-kick breast,
11-one length pull breast w/butterfly kick.Stop.One length swim breast. Glide 3.
12- choice swim
3 x 100 Swim, moderate. Be able to tell me your average time. You will need your
time later. There will be a total of 6 100s same stroke or combination. Interval for 15 sec rest.
3 x 100 Pull. Drop interval 5-10 sec.
3 x 100 Swim. Same stroke as before descend, average 5 seconds faster.
This is the most stressful. Use interval from first swims - 5.
3 x 100 Pull. Recovery. (All free or 25 breast/25 back/50 free)
3 x 100 50 drill/50 swim. Can mix it up.