01/21/14 Workout Recap

Way to brave it through the snow to get to practice this morning, swimmers!!  Nice job on the 200’s today!  Also, great to see you all trying out a new drill - “Sighting Stroke”.  See you Thursday!

01/21/14
Level 1

w/u: 300 as 3 x 50 swim/50 kick
200 IM (alternate 25 R arm/25 L arm)

PS: 12 x 50’s Drill/Free @ :10sR
- 1st 4 are High Elbow Scull/Free by 25
- 2nd 4 are Catch-up/Free by 25
- 3rd 4 are Sighting Stroke for ENTIRE 50
*Sighting Stroke - swim normal freestyle, but every 5th stroke raise your head forward and imagine seeing (“sighting”) an object off in the distance.  After 1 or 2 strokes with head raised, lower head back to normal position.  KEY is to maintain stroke rhythm and rotation while “sighting”.

MS: Equipment Pyramid
6 x 100’s Free @ 1:50/2:00/2:15/2:30
#1 - NO equipment
#2 - Fins & Paddles
#3 - Fins only
#4 - Paddles & Buoy
#5 - Buoy only
#6 - NO equipment

c/d: 200 EZ

1900 Total

Level 2
w/u: 300 as 3 x 50 swim/50 kick
200 IM (alternate 25 R arm/25 L arm)

PS: 12 x 50’s Drill/Free @ :10sR
- 1st 4 are High Elbow Scull/Free by 25
- 2nd 4 are Catch-up/Free by 25
- 3rd 4 are Sighting Stroke* for ENTIRE 50

MS: Equipment Pyramid
6 x 200’s Free @ 3:30/3:45/4:15/4:30
#1 - NO equipment
#2 - Fins & Paddles
#3 - Fins only
#4 - Paddles & Buoy
#5 - Buoy only
#6 - NO equipment

c/d: 200 EZ

2500 Total

Level 3
w/u: 300 as 3 x 50 swim/50 kick
200 IM (alternate 25 R arm/25 L arm)

PS: 12 x 50’s Drill/Free @ :10sR
- 1st 4 are High Elbow Scull/Free by 25
- 2nd 4 are Catch-up/Free by 25
- 3rd 4 are Sighting Stroke* for ENTIRE 50

MS: Equipment Pyramid
6 x 200’s Free @ 2:50 OR 3:00
#1 - NO equipment
#2 - Fins & Paddles
#3 - Fins only
#4 - Paddles & Buoy
#5 - Buoy only
#6 - NO equipment

c/d: 200 EZ

2500 Total

Posted on January 21, 2014 .