12.12.12

December 12th, 2012

Masters 5:30-6:30 PM

Warm-up:        400  Swim 

                        4 x 100   (50 6-kick switch Backstroke / 50 Fingertip Drag Freestyle)

                        4 x 50  Desc. 1-4   @ 1:00 / 1:10 / 1:20

                      
Main Set:  5 x 100 Kick W/ Fins!   @ :20 Rest

                                    Odds – 25 fast / 25 easy

                                    Evens – moderate

                        100 swim easy

                        3 x (3 x 100  Backstroke focus)

                                    Round 1 = Smooth, perfect turns @ :15 Rest

                                                      ALL FR

                                                      50 FR / 50 BK

                                                       ALL BK

                                                       **50 Easy

                                    Round 2 = Desc. 1-3 to FAST  @ :25-30 Rest

                                                      ALL FR

                                                      50 FR / 50 BK

                                                       ALL BK

                                                       **50 Easy

                        Round 3 = 25 As Fast As Possible / 75 smooth @ :30-40 Rest                

                                                      25 BK / 75 FR

                                                      25 BK / 75 FR

                                                      25 BK / 75 FR

Cool Down:    200 Easy

Total = 2,800 Yards