12.10.12 PM

December 10th, 2012

Masters 5:30-6:30 PM

 

Warm-up:        300  Swim  Choice

                        200 Drill Choice

                        100 Kick

Drill Work :     BACKSTROKE

Main Set ‘A’:  4 x 75 Backstroke (25 Kick / 25 Drill / 25 Swim )  Rest :15

                        4 x 50 Backstroke Swim – Build each 50  1:00 / 1:10 / 1:20

                       

                        4 x 100 Desc. 1-4 Freestyle @ B +5  (OR Rest :10-:15)

                        7 x 50 Odds – Choice Cruise

                                    Evens – Back à FAST TURN   @1:00 / 1:10 / 1:20

                        4 x 200 Pull Freestyle à Focus on “anchor” and “finish” rest :20

                        7 x 50 (2 BK / 1 FR / 3 BK / 1 FR)  @ 1:00 / 1:10 / 1:20

Cool Down:    4 x 100 (75 FR / 25 BK)

                        ** ONLY IF TIME **

Total = 3,400 Yards