12.3.12

December 3, 2012

Masters 5:30-6:30 PM

 

Warm-up:        300  Swim

                        200 Drill [50 6-kick switch / 50 catch-up / 50 shark fin pause / 50 perfect]

                        100 kick

Drill Work :     FREESTYLE

Main Set ‘A’:  5 x 200 SWIM desc 1-3, hold same pace for 4+5  @ B

                        5 x 100 PULL desc 1-3, hold same pace for 4+5  @ :15 sec rest

                        5 x 50 KICK desc 1-3, hold same pace for 4+5 @ :15 sec rest

                        5 x 25 SWIM cycles burst @ :40 / :45 / :50

                                    1 – 3 cycles fast

                                    2 – 4 cycles fast

                                    3 – 5 cycles fast

                                    4 – 6 cycles fast

                                    5 – ALL OUT FAST

                        25 easy

Cool Down:    300 (scull / drill / swim by 25’s x 4)

 

Total = 2,800 Yards