02/09/14 Practice Recap

Way to mix it up with Drylands yesterday, swimmers!  Getting stronger every workout!

02/09/14

Level 1
w/u: 50 free + 50 breast; 50 kick + 50 breast; 50 free + 50 breast

PS: 
12 x 25 FREE @ :10sR
* BURST off wall and take 3-4 FAST strokes, then EZ to wall

12 x 25, Odds - Breast; Evens - Back @ :10sR
*BURST off wall and take 3-4 FAST strokes, then EZ to wall

MS: “Circuit Sunday”
*Circuit #1:  5 x 50 FAST FREE @ :15sR
- 2 sets of 10 pull-ups on block

*Circuit #2: 5 x 50 FAST KICK with FINS @ :15sR
- 2 sets of 10 pull-ups on block

*Circuit #3: 5 x 50 BREAST OR BACK @ :15sR
- Get out of pool and perform 1-3 sets of :20 sec of land-based flutter kicks

*Circuit #4: 3 minutes of vertical kicking as :30 HARD/:30 slow tread

c/d: 100 EZ

Approximately 1850 Total + Dryland Exertion

Level 2
w/u: 100 free + 50 breast; 100 kick + 50 high elbow scull; 100 choice of free drill + 50 free

PS: 
12 x 25 FREE @ :45
* BURST off wall and take 3-4 FAST strokes, then EZ to wall

12 x 25 IM ORDER @ :45
*BURST off wall and take 3-4 FAST strokes, then EZ to wall

MS: “Circuit Sunday”
*Circuit #1:  5 x 50 FAST FREE @ 1:15 OR 1:20
- Get out of pool and perform 1-3 sets of 5 push-ups (on knees or standard)

*Circuit #2: 5 x 50 FAST KICK with FINS @ :60 OR 1:10
- Get out of pool and perform 1-3 sets of 10 crunches or sit-ups

*Circuit #3: 5 x 50 BREAST OR BACK @ 1:15 OR 1:25
- Get out of pool and perform 1-3 sets of :20 sec of land-based flutter kicks

*Circuit #4: 3 minutes of vertical kicking as :30 HARD/:30 slow tread

c/d: 100 EZ

Approximately 2000 Total + Dryland Exertion

Level 3
w/u: 150 free + 50 breast; 150 kick + 50 high elbow scull; 150 choice of free drill + 50 free

PS:
12 x 25 FREE @ :40
* BURST off wall and take 3-4 FAST strokes, then EZ to wall

12 x 25 IM ORDER @ :40
*BURST off wall and take 3-4 FAST strokes, then EZ to wall

MS: “Circuit Sunday”
*Circuit #1:  5 x 50 FAST FREE @ :55
- Get out of pool and perform 3 sets of 5 push-ups (on knees or standard)

*Circuit #2: 5 x 50 FAST KICK with FINS @ :60
- Get out of pool and perform 3 sets of 10 crunches or sit-ups

*Circuit #3: 3 x 100 IM’s @ 2:00
- Get out of pool and perform 3 sets of :20 sec of land-based flutter kicks

*Circuit #4: 3 x 100 Free @ 1:45
- Followed by 1:00 of vertical kicking

c/d: 200 EZ

2500 Total + Dryland Exertion

Posted on February 10, 2014 .