Monday September 9th, 2013

Monday – September 9th, 2013 Ca – Aerobic Capacity

Warmup –

8x 150 –

1) 50 drill /50 swim long/50 build 3

2) pull 3:15

3) kick every 3rd length is fast 3:45

4) board touch 3:30

12×100 – on 2/1:50/1:40 or 2:10/2/1:50 or 75’s on fast pace time

1-4) descend

5-8) descend

9-12) descend

16×25 flutter kick fast plus 10 fast squats on 1:30

400 smooth free with fins and paddles

c13 – 3200m

c132b – 2000 m