03/18/14 Workout Recap

An NKSM twist on a ProSwimWorkout.  See you Thursday!

03/18/14 
Level 3

w/u: 500 Free
       200 IM Drill

PS:
6 x 50 Kick with fins @ :60 OR 1:05
6 x 50 Free (make 2nd 25 have FEWER strokes than 1st 25) @ :60 OR 1:05

MS:
2 x [4 x 25 Choice (Odds: Drill, Evens: Swim) @ :40 
     100 IM @ 1:50 OR 2:00]

200 Free with Paddles @ 3:30

4 x 50 Free No Equipment @ :60

1 x 100 Free with Paddles @ 1:45

8 x 50 Free with Fins @ :50

c/d: 200
2800 Total


Level 2
w/u: 300 Free
       200 IM Drill

PS:
5 x 50 Kick with fins @ :60 OR 1:05
5 x 50 Free (make 2nd 25 have FEWER strokes than 1st 25) @ 1:05 OR 1:10 OR 1:15

MS:
2 x [4 x 25 Choice (Odds: Drill, Evens: Swim) @ :40 OR :45
      100 IM @ 1:50 OR 2:00 OR 2:15]

200 Free with Paddles @ 3:30 OR 4:00 OR 4:15

4 x 50 Free No Equipment @ 1:05 OR 1:10 OR 1:15

1 x 100 Free with Paddles @ 1:35 OR 1:45 OR 2:00 OR 2:15

5 x 50 Free with Fins @ :50 OR :55 OR 1:05 OR 1:10

c/d: 200
2350 Total