03/09/14 Workout Recap

Congratulations again to Erica for her in-practice 200 Free PR!!

03/09/14
Level 3
W/U: 200 Swim/100 High Elbow Scull/200 Pull

PS:
4 X 75 swim (25 light legs,25 medium legs,25 fast legs) with :10sR after each 75

12 X 25 as 4 x [25 Pull buoy between thighs/25 below knees/25 lower shin or ankle) @ :40 

MS:
5 x [4 Flag-to-Flag sprints @ :35
       200 Pull (paddles ONLY) @ 3:15 OR 3:30] 

C/D: 200 EZ

*PRACTICE RELAY STARTS*
2800 Total

Level 2
W/U: 200 Swim/100 High Elbow Scull/100 Pull

PS:
4 X 75 swim (25 light legs,25 medium legs,25 fast legs) with :10sR after each 75

12 X 25 as 4 x [25 Pull buoy between thighs/25 below knees/25 lower shin or ankle) @ :40

MS:
3 x [4 Flag-to-Flag sprints @ :40
      200 Pull (paddles ONLY) @ 4:00 OR 4:15] 

C/D: 200 EZ

*PRACTICE RELAY STARTS*
2200 Total