Tuesday 9/26/17
Shallow end open at 7:45pm. If you want the deep lanes please feel free to move there at 8:00.
Warm up-
400 swim
200 pull breathing 3,5,7 rotation
6x50s @ 1:00 descend 1-3
(900)
Kick set-
8x75s @ 1:30
Odds- flutter/breast/flutter
Evens- breast/flutter/breast
Last 25 is FAST kick
(600)
Drill set- @ 1:00
3x50s back right arm/left arm backstroke
3x50s breast right arm/left arm breaststroke
3x50s 3 pull 6 kick backstroke
3x50s breaststroke 2 strokes no breath 1 stroke w/breath
(600)
Main set- @ 1:30?
3x100s 25 ez/50 fast/25 ez
3x100s 25 fast/50 ez/25 fast
3x100s 50 fast/50 ez
3x100s all fast can be 50 back/50 breast
FAST is breast or back, easy is free
(1200)
Cool down
