Practice for December 18, 2014

Overview

Workout

Activation 

Warm up 8-825: 3 x (100 swim, 100 kick, 100 pull)

 
Mini 825-840 400 m 
4 x 25 kick all out 30 s rest 100 kick EZ
4 x 25 pull all out 30 s rest 100 kick EZ
 
Drills 840-855 600 m 
2 x (50 back kick shoulder roll
50 1 arm back 
50 6 kick-switch 
50 catch up over body not over head
100 backstroke) 
 
Main 855-915 1200 m
4 x 150 IM (no free, 50 fly-Bk-br) @ fastest pace is 2:30 
2 x 150 free @ fastest pace is 2:15 
4 x 75 IM (no free) @ fastest pace of 1:15 
 
Warm down 915-925 400 m 
100 double arm back, 100 kick choice, 100 IM drill, 100 pull free