02/25/14 Practice Recap

Killed some underwaters today and really worked it on the 200’s - nice Tuesday workout!

02/25/14

Level 2
w/u: 200 swim/200 kick/200 Pull

PS: 12 x 25 @ :45 
- swim 4-5 fast freestyle strokes, then dive underwater and streamline kick to wall

10 x 50 @ 1:10 OR 1:15 
- Odds: Stead Freestyle with focus on rotation
- Evens: Start each length with 3-4 FAST fly strokes, then switch to smooth freestyle

MS:
3 x 200 Free @ 3:30 OR 3:45 OR 4:00 OR 4:15

2100 Total


Level 3
w/u: 300 swim/200 kick/200 Pull

PS: 12 x 25 @ :40 OR :45
- swim 4-5 fast freestyle strokes, then dive underwater and streamline kick to wall

10 x 50 @ :60 OR 1:05 OR 1:10 OR 1:15
- Odds: Stead Freestyle with focus on rotation
- Evens: Start each length with 3-4 FAST fly strokes, then switch to smooth freestyle

MS:
6 x 200 Free @ 3:30 OR 3:45 OR 4:00 OR 4:15
- Odds: Build within each 100
- Evens: Negative Split

cd: 100 EZ

2800 Total

Posted on February 25, 2014 .