03/04/14 Workout Recap

We enjoyed a Kiefer workout for today’s session.  Just rest repetition, but with some swift stroke work.  See you Thursday!

03/04/14
Levels 2 & 3, differences indicated

Warm Up: 300 Free/200 Non-Free

PS: Each on :10sR
100 IM drill of choice
4 x 25 kick on back

Main set: 12 x 50 with :10 rest after each, completed as:
#1-3: pull with buoy and paddles
#4-6: kick with board (no fins)
#7-9: pull with buoy and paddles hard
#10-12: kick with board and fins, hard

9 x 75 completed in the below format. The stroke portion is always hard, free is moderate - :15 rest
#1 - 25 fly/50 free
#2 - 25 back/50 free
#3 - 25 breast/50 free
#4 - 25 free/25 fly/25 free
#5 - 25 free/25 back/25 free
#6 - 25 free/25 breast/25 free
#7 - 50 free/25 fly
#8 - 50 free/25 back
#9 - 50 free/25 breast
25 easy

**Level 2 stop here and do 100 EZ Cool-Down for total of 2200 Yards

Level 3:
Complete the below set 6 times, your choice of stroke:
     37.5 drill (this is 1.5 lengths in a 25 yrd/mtr pool) - :10 rest (rest in the middle of the pool), 12.5 sprint swim to the wall (hard, sold finish!) - :15 rest

200 with paddles and buoy

CD: 200 easy

2800 Total Yards