Wednesday, December 19, 2007

Swim Lesson #20

Bukit Jalil, 19/12/07
Coach Peh, Jasmine, Michelle, Christopher n me

9 x 100m warm -up [varied 1:54 with effort, to 2:01 easy] = 900m

2 x 100m 12KOS/rotate drills (alternate 25m drill 25m normal) = 200m

3 x 100m (25m drill-75m normal) -100m normal -100m normal, = 900m

100m-200m-200m-300m [6:05=PB by 1sec] = 800m

1 x 100m cool-down.

TOTAL 2,900m

This session included a 100m in 1:41 - a PB by 8 seconds at less than 100% and a 200m in 3:54, a new PB by over 6 secs.

NOTE: 12KOS/rotate drill = on side with arms by side, use kick to rotate body every 12 kicks for 25m, then 25 normal...repeat until 100m reached. Try to rotate using one full kick.

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