01/30/14 Workout Recap

Way to go on the “pull-outs” today, everyone!  I know your arms were aching, but you powered through - be proud!  Below is a recap of the workout.

Additionally, SHOUT OUT to both Janis and Sue Ellen for earning the Attendance Award for the month of January!!  Way to set the bar high, ladies!  Expect a special treat next practice.

**SEE YOU SUPER BOWL SUNDAY FOR A VERY FUN, WACKY PRACTICE**

01/30/14

**Please read through these drills PRIOR to starting workout:

*Extra Wide Hand Entry Drill:  Swim freestyle, but with a REALLY wide entry.  You want to exaggerate this, so go EXTRA wide.  As you continue swimming, keep moving your hand entry slightly narrower with each stroke.  By the end of 25, hands should be entering at shoulder width or a little wider.

*Pull-outs: at the wall, act as if you are getting out of the water; place hands on gutter and, with high elbows, pull yourself up and above water (think vertical push-up)

Level 1
w/u: 200 swim/100 kick/200 pull

PS: 6 x 50 @ 1:10 OR 1:15 OR 2:00
- Extra Wide Entry Drill* on way down; Smooth free on way back

MS:
2 x 50 Breaststroke @ 1:15 OR 1:20 OR 2:00

6 x 50 Free @ 1:15 OR 1:20 OR 2:05 with 1-3 Pull-outs* after 1st 25

2 x 50 Breaststroke @ 1:15 OR 1:20 OR 2:00

6 x 50 Kick with Fins @ 1:15 OR 1:20 OR 2:00
Odds - Moderate
Evens - FAST

w/d: 200 EZ

1800 Total

Levels 2 & 3
w/u: 200 swim/100 kick/200 pull

PS: 6 x 50 @ 1:05/1:15/1:20
- Extra Wide Entry Drill* on way down; Smooth free on way back

MS:
2 x 100 IM 3R-3L @ :10sR

10 x 50 Free @ :60/1:10/1:30 with 3 Pull-outs* after 1st 25

1 x 100 IM 3R-3L @ :10sR

10 x 50 Kick with Fins @ 1:05/1:15/1:30
Odds - Moderate
Evens - FAST

100 IM All Swim (70% effort)

Level 3 - add 50 EZ, followed by 10 x 50’s FAST on :40

w/d: 200 EZ

2400 Total (2950 for Level 3)

Posted on January 30, 2014 .