01/23/14 Practice Recap

It is FREEZING outside, but we got it done this morning!!  Way to work it in the water, everyone!  Below is the workout, for your reference:

01/23/14

Level 1

w/u: 200 swim (75 free/25 non-free)

      200 kick on back (fins)

PS: 8 x 75@ :10sR; Odds - BACK; Evens - BREAST, each 75 as:

 - 25 Kick (no board, arms in streamline)

 - 25 Drill**

 - 25 Swim


MS: Round ‘em up!

2 x [150 Pull @ 3:30

     25 EZ Breast (focus on technique)

     :60 HARD kick on wall

     3 x 25 Free (minimum 2 underwater dolphin kicks off each wall) @ :45]


c/d: 100 Backstroke

1650 Total

Level 2

w/u: 200 swim (75 free/25 non-free)

      200 fly kick on back (fins)


PS: 8 x 75@ :10sR IMO;each 75 is all same stroke (IM Order-Fly, Back, Breast, Free)

 - 25 Kick (no board, arms in streamline)

 - 25 Drill**

 - 25 Swim


**Drills:

Fly Drill - One fly stroke followed by 2 continuous undulations (kicks)

Back Drill - 3-6-3 (3 strokes - 6 kicks on side - 3 strokes)

Breast Drill - One full stroke followed by 2 breaststroke kicks keeping hands in streamline

Free Drill - 3-6-3


MS: Round ‘em up!

5 x [150 Pull @ 2:40/2:50/3:00/3:15

     25 EZ Breast (focus on technique)

     :60 HARD kick on wall

     3 x 25 Free (minimum 3 underwater dolphin kicks off each wall) @ :35]

**30 Seconds REST in between each round

c/d: 100 EASY backstroke

2475 Total

Posted on January 23, 2014 .