03/06/14 Workout Recap

03/06/14
Level 2
w/u: 300 freestyle/ 200 Social Kick

PS: 3 x 200 @ :15sR as 100 Free + 100 Stroke (or 100 IM)

MS:
3 x [75 Free EZ/Medium/FAST
     50 FAST
     25 SPRINT *LIGHTS OUT*
     50 EZ]

*:20 sec rest after each total distance*
*Rounds 1 & 3 are SWIM; Round 2 is KICK (no fins)*

C/D: 200 Nice and EZ Pull
Total - 1900

Level 3
w/u: 400 freestyle/200 Social Kick

PS: 4 x 200 @ :15sR as 100 Free + 100 Stroke (or 100 IM)

MS: 
5 x [75 Free EZ/Medium/FAST
      50 FAST
      25 SPRINT *LIGHTS OUT*
      50 EZ]

*:20 sec rest after each total distance*
*Rounds 1 & 3 & 5 are SWIM; Rounds 2 & 4 are KICK (no fins)*

C/D: 300 Nice and EZ Pull
Total - 2700