9-11-20 - IM Skill, IM, & Capacity

 Remember it’s Short Course Meters!


Warm-up: 700/15:00

200 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10

200 IM - 25 Drill, 25 Build


IM Skill: 900/20:15

3 Rounds: IMO - No Fr

3x25 K @ :40

3x50 as: 25 Drill, 25 Best Tech. @ 1:05

3x25 Strong Str @ :30


IM: 1800/33:45

1x150 P - Count Strokes @ 2:15+

3x50 IM Switch - Push U/Ws @ 1:05

1x150 P - Count Strokes @ 2:15+

6x25 Fast - IMO - No Fr  @ :35


Capacity: 600/11:30

3 Rounds: 

4x50 Best Tech. Fr - Count Strokes @ :45/:50+

:30r


Warm-down: 200/4:30

200 easy