Service SCM
*********************************
Start Practice or Breath Control (20 x 5 second bobs)
12 x 50 on 1:05
37.5 Free/12.5 non-Free
3 x 25 MOPS on 1:00
Backstroke Turns
5 x 200 Back on 3:45
watch turns...no DQ's
6 x 50 Back w/fins on 1:00
6 x 25 Back no fins on 1:00
work on arm tempo, as fast as possible AFAP
Relays
*********************************
Dryland -
5 x through
{20 speed crunches
{20 fast back recoveries
{20 Speed swimmer pulls
{20 Spinal arm/leg flutters
{10 MB Smash Downs
No comments:
Post a Comment