03/13/14 Practice Recap

03/13/14
Level 2

W/U: 2 x [150 swim NO WALLS
               50 Kick Choice (fins optional)]

PS:
20 x 25 @ :40 OR :45 As Follows:
#1-5: Focus on the Finish - HARD/NO BREATHS from flags to wall.
#6-10: Focus on TURNS - from middle of the pool/turn at wall and return to middle of the pool.
#11-15: Focus on Pull-out/Break-out from initial push off wall
#16-20: Focus on stroke technique

MS:
200 NO Equipment; Get time!!

200 Fins - At your 1st time + 20 sec.

2 x 100 NO Equipment at ½ your 200 Interval

2 x 100 Fins (same)

2 x 50 Fins at ½ your 100 Interval

2 x 50 NO Equipment (same)

C/D: 100 EZ

Total: 2000

03/13/14

Level 3
W/U: 2 x [200 swim NO WALLS

             50 Kick Choice (fins optional)]

PS: 20 x 25 @ :40 As Follows:
#1-5: Focus on the Finish - HARD/NO BREATHS from flags to wall.
#6-10: Focus on TURNS - from middle of the pool/turn at wall and return to middle of the pool.
#11-15: Focus on Pull-out/Break-out from initial push off wall
#16-20: Focus on stroke technique

MS:
200 NO Equipment; Get time!!

200 Pull - At 1st 200’s time + 20 sec.

200 Fins - At same interval as Pull

2 x 100 NO Equipment at ½ your 200 Interval

2 x 100 Pull (same)

2 x 100 Fins (same)

2 x 50 Fins at ½ your 100 Interval

2 x 50 Pull (same)

2 x 50 NO Equipment (same)

C/D: 100 EZ

Total: 2600