02/13/14 Practice Recap

02/13/14

Level 1

w/u:
2 x [100 swim/100 kick/100 pull]
12 x 25 WITH FINS @ :40 OR :45 OR :50
- Odds: UNDERWATER (fly or flutter kick in streamline)
- Evens: Kick in streamline on back (fly or flutter)

PS:
3 x 100 @ :10sR (50 Free/50 FINGERTIP DRAG)

MS:
300 Pull (buoy & paddles) @ 6:45 OR 7:15; every 4th 25 ALL OUT
200 Kick WITH fins (board or no board); 4th and 8th 25 ALL OUT
*30 seconds rest*

*Challenge: Perform the 2nd sub-set; or you may stop here*

300 Freestyle WITH FINS @ 6:30 OR 7:00; every 4th 25 ALL OUT
200 Kick WITH fins (board or no board); 4th and 8th 25 ALL OUT
*30 seconds rest*

c/d: 100 EZ

2300 Total (or 1800 Total if didn’t complete 2nd 300/200)


Level 2
w/u: 2 x [100 swim/100 kick/100 pull]
12 x 25 WITH FINS @ :45 OR :50
- Odds: UNDERWATER (fly or flutter kick in streamline)
- Evens: Kick in streamline on back (fly or flutter)

PS:
3 x 100 @ :10sR (50 Free/50 FINGERTIP DRAG)

MS:
300 Pull (buoy & paddles) @ 6:45 OR 7:15; every 4th 25 ALL OUT
200 Kick WITH fins (board or no board); 4th and 8th 25 ALL OUT
*30 seconds rest*

300 Freestyle WITH FINS @ 6:30 OR 7:00; every 4th 25 ALL OUT
200 Kick WITH fins (board or no board); 4th and 8th 25 ALL OUT
*30 seconds rest*

c/d: 100 EZ

2300 Total


Level 3
w/u: 2 x [100 swim/100 kick/100 pull]
12 x 25 WITH FINS @ :40
- Odds: UNDERWATER (fly or flutter kick in streamline)
- Evens: Kick in streamline on back (fly or flutter)

PS:
3 x 150 @ 3:15 (50 Free/50 FINGERTIP DRAG/50 Free)

MS:
500 Pull (buoy & paddles) @ 7:45; every 4th 25 ALL OUT
200 Kick WITH fins (board or no board); 4th and 8th 25 ALL OUT
*30 seconds rest*

500 Freestyle WITH FINS @ 7:20; every 4th 25 ALL OUT
200 Kick WITH fins (board or no board); 4th and 8th 25 ALL OUT
*30 seconds rest*

c/d: 100 EZ

2850 Total

Posted on February 16, 2014 .