Friday, October 28, 2011

A:

200 choice
100 scull
200 freestyle drill

4x100 flutter kick @ 2:30
-25 kick on stomach, arms by side, stay flat
-25 kick on stomach, rotate side to side
-50 kick bottom arm extended, r/l by 25's

4x50 one arm free @ :60, small/fast kicking (breath on non working arm side)

12x50 @ :60 (descend 1-4, 5-8, 9-12)
-Start at SC-4 (4 fewer strokes than normal) and try to maintain during descending

Broken 1600, :15 sec rest at the 400's
-worked on target HR for each 400. Heart rate starting low and increasing for each 400 and descending time.

200 cool down

*3500

B:

200 choice
100 scull
200 freestyle drill

4x100 flutter kick w/ :15 sec rest b/w each 100
-25 kick on stomach, arms by side, stay flat
-25 kick on stomach, rotate side to side
-50 kick bottom arm extended, r/l by 25's

4x50 one arm free @ 1:30, small/fast kicking (breath on non working arm side)

12x50 w/ :15 sec rest b/w each 50(descend 1-4, 5-8, 9-12)
-Start at SC-4 (4 fewer strokes than normal) and try to maintain during descending

Broken 500, :15 sec rest at the 250
-DPS
-target HR for each 250

200 cool down

*2400