Practice for November 29, 2014

Overview

Workout

Activate

Warm Up (800 m) 

200 free, 100 drill worst stroke, 100 kick best stroke

200 pull, 100 drill best stroke, 100 kick worst stroke

Mini Set (900 m)

4 x 75 m = 50 kick, 25 swim @ 1:20, 1:25, 1:30, 1:35

4 X 75 m = 50 swim, 25 kick @ 1:15, 1:20, 1:25, 1:30

4 x 75 m build @ 1:10, 1:15, 1:20, 1:25, 1:30

Breaststroke Drills (15 mins) 200 m 

Main Set (800 m)

200 build

1 min. wall sit

2 x 100 IM 

1 min. plank

4 x 50 worst stroke 

1 min. as many pushups as possible

Warm Down (100 m)

100 m choice