01/28/14 Workout Recap

Welcome to our new swimmers, Jennifer and Susan!  So happy to have you as part of Masters swimming!  

Here is the recap of this morning’s workout; nice effort all, even in this frigid weather!!

01/28/14
Level 1

w/u: 2 x [150 swim + 100 breaststroke kick]

PS: 12 x 25 WITH FINS @ :10sR as: 3 x [3 Rotissiere Drill + 1 Build Free]

**Rotisserie Drill: Arms extended in streamline position; Kicking for propulsion and turning the body as slowly as possible from prone, to side, to back to opposite side, back to prone and continuing around. Try to roll as slowly as you can with control. This is a core-strengthening balance drill.

MS: “Long and Burst”

4 x           [ 100 Freestyle @ :10sR

                100 Hard kick (no fins) @ :15sR

                4 x 12.5 free SPRINT; 10sR after each 12.5

                25 EZ BACKSTROKE]

CD: 100 CHOICE

1700 Total


Level 2 & 3

w/u: 2 x [150 swim + 100 breaststroke kick]

PS: 12 x 25 WITH FINS @ :10sR as: 3 x [3 Rotissiere Drill + 1 Build Free]

**Rotisserie Drill: Arms extended in streamline position; Kicking for propulsion and turning the body as slowly as possible from prone, to side, to back to opposite side, back to prone and continuing around. Try to roll as slowly as you can with control. This is a core-strengthening balance drill.

MS: “Long and Burst”

5 x          [ 200 Strong free @ 3:00/3:30/4:15/4:30 

                100 Hard kick (no fins) @ 2:15 /2:40/3:15 

                4 x 12.5 free SPRINT; 10sR after each 12.5

                25 EZ BACKSTROKE]

CD: 125 CHOICE

2800 Total

Posted on January 28, 2014 .