Practice for December 9, 2014

Overview

Workout

Warm-up 8-820 

2 x 
(100 pull free
100 kick choice
100 Im drill
100 swim choice)
 
Strength n speed 820-840
3 x 
(25 scull choice
1 min vertical fly kick
25 : 12.5 strength, 12.5 sprint 
50 kick 25 max 25 Ez)
 
Transition 840-850
100 drill 50 kick back 
100 drill 50 pull free 
100 drill 50 swim choice 

 

Main 850-915

Lane 1-2 3-4 5-6
Every 100 m faster than last 400 600 800
Concentrate on stroke count 200 300 400
Sprint flags in and out 100 150 200
Total set distance  700 m  1050 1400

 

Warm Down 915-925

100 swim choice, 100 kick OR pull choice