03/23/14 Workout Recap

03/23/14

Level 3


w/u: 300 swim with fins
      50 Frog Scull/50 High Elbow Scull

      100 Dolphin Dives


P/S: WITH FINS; IM Order by each of 4 rounds (i.e., entire 1st round is fly); 5th round is CHOICE STROKE
5 x [4 x 25 Drill as 25 R, 25L, 25 3R, 25 3L @ :40 OR :45
     1 x 50 Swim @ 1:30]
*Fly kick with breaststroke


MS:

6 x 200 FREESTYLE WITH FINS @ 3:15 OR 3:30 OR 3:45

8 Minutes Vertical Kicking (:30 On/:30 Off)


c/d: 200 Pull, Nice and EZ


Total 2850





Level 2


w/u: 200 swim with fins
      50 Frog Scull/50 High Elbow Scull

      100 Dolphin Dives


P/S: WITH FINS; IM Order by each of 4 rounds (i.e., entire 1st round is fly)
4 x [4 x 25 Drill as 25 R, 25L, 25 3R, 25 3L @ :45 OR :50
     1 x 50 Swim @ 1:45]
*Fly kick with breaststroke


MS:

4 x 200 FREESTYLE WITH FINS @ 3:45 OR 4:00 OR 4:15

8 Minutes Vertical Kicking (:30 On/:30 Off)


c/d: 200 Pull, Nice and EZ


Total 2300 

Posted on March 24, 2014 .