02/11/14 Practice Recap

You worked it this morning - nice Newspaper Drilling and “phantom” turning without walls.  See you all Thursday!

02/11/14

Level 1
w/u: 200 swim (catch-up/freestyle by 50)
       100 Fly Kick on Back (with fins)
       100 freestyle (3-6-3 drill/freestyle by 50)

PS: 8 x 75 Freestyle @ 1:45 OR :10sR
*For each 75, decrease stroke count by 25

MS1:
2 x [100 Pull @ 2:15 OR :10sR
150 swim NO WALLS @ :20sR]

MS2:
3 x 50 Kick NEWSPAPER DRILL @ 2:00 OR :10sR with board (NO fins)
c/d: 200 alternating scull/freestyle by 25

1850 Total

Level 2
w/u: 200 swim (catch-up/freestyle by 50)
       2 x 100 Fly Kick on Back (with fins)
       100 freestyle (3-6-3 drill/freestyle by 50)

PS: 8 x 75 Freestyle @ 1:45
*For each 75, decrease stroke count by 25

MS1:
4 x [100 Pull @ 2:05 OR 2:15
      150 swim NO WALLS @ :20sR]

MS2:
3 x 50 Kick NEWSPAPER DRILL @ 1:45 with board (NO fins)
c/d: 200 alternating scull/freestyle by 25
2450 Total

Level 3
w/u: 200 swim (catch-up/freestyle by 50)
       2 x 100 Fly Kick on Back (with fins)
       200 freestyle (3-6-3 drill/freestyle by 50)

PS: 8 x 75 Freestyle @ 1:25
*For each 75, decrease stroke count by 25

MS1:
4 x [100 Pull @ 1:45
      200 swim NO WALLS @ :20sR]

MS2:
5 x 50 Kick @ 1:30 with board (NO fins)
- Odds NEWSPAPER DRILL
- Evens Choice Kick

c/d: 200 alternating scull/freestyle by 25

2850 Total

Posted on February 11, 2014 .