Swim practice 12/13

Today’s practice brought to you by WINTER! Its finally here…..

WU-200 Fr/200 Pull/100 Kick [500]

4×50 drill/swim by 25 (your choice of drill-make it worthwhile!) on rest :20
2×25 overkick Freestyle on rest :15

3×50 drill/swim by 25 on rest :20
2×25 overkick Freestyle on rest :15

2×50 drill/swim by 25 on rest :20
2×25 overkick Freestyle on rest :15

1×50 drill/swim by 25 on rest :20
2×25 overkick Freestyle on rest :15 [1200]

Primary

3×150 Fr descend 1-3 by :05 per 150 on rest :20
4×100 as 50 pull/50 Fr on rest :20-be sure to lengthen out and control your breathing during the pull and swim portions of these 4×100. The goal is not to go ‘fast’ but to maintain control after the 150s. [2050]

rest :30

6×50 descend 1-3, 4-6 by :02 per 50 on rest :20
4×100 as 50 pull/50 Fr on rest :20 (same as above) [2750]

rest :30

6×50 Fr alt EZ/FAST by 50 on rest :20 [3050]

WD