03/11/14 Workout Recap

Shout out to Scott for excellent pacing on his 50’s and also to Susan who hammered the 100 interval!

03/11/14
Level 3

W/U: 3 x [100 free + 50 stroke]

PS:  8 x 50 Kick with Fins @ :60 OR 1:05
- With or without board; prone or on back

MS:
16 x 50 Free as follows:
- 1st 4 are Tennis Ball Drills! - Hold tennis ball in each hand while swimming Free.  FOCUS on using your FOREARM to catch the water.  These are on :10sR
- 2nd 4 are Freestyle (descend pace) - NO tennis balls; just plain old freestyle.  These are @ :55 OR :60
- 3rd set of 4 are back to Tennis Ball Drills! @ :10sR
- 4th set of 4 are back to regular Freestyle on :55 OR :60

8 x 50 Kick with Fins, this time @ :55 OR :60 OR 1:05

Aerobic 100’s
5 x 100 Freestyle on 1:35 OR 1:45

C/D: 200 Mix of swim/pull/scull at will
2750 Total

Level 2
W/U: 3 x [100 free + 50 stroke]

PS:  
6 x 50 Kick with Fins @ :60 OR 1:05 OR 1:10
- With or without board; prone or on back

MS:
12 x 50 Free as follows:
- 1st 3 are Tennis Ball Drills! - Hold tennis ball in each hand while swimming Free.  FOCUS on using your FOREARM to catch the water.  These are on :10sR
- 2nd 3 are Freestyle (descend pace) - NO tennis balls; just plain old freestyle.  These are @ :60 OR 1:05 OR 1:10
- 3rd set of 3 are back to Tennis Ball Drills! @ :10sR
- 4th set of 3 are back to regular Freestyle on :60 OR 1:05 OR 1:10

6 x 50 Kick with Fins, this time @ :60 OR 1:05 OR 1:10

Aerobic 100’s
3 x 100 Free @ 1:55 OR 2:00 OR 2:05

C/D: 200 Mix of swim/pull/scull at will
2150 Total