04/01/14 Workout Recap

Swimmers threw down this AM on some aggressive 50 intervals mixed with IM work!  Way to go after it!

04/01/14
Level 3
w/u: 200 freestyle/200 IM Drill/200 Fly Kick on Back in streamline (with fins)

PS:  5 x 100 @ :20sR as:
- 25 Kick on Right side
- 25 Kick on Left side
- 25 Rotisserie
- 25 Freestyle

MS: 4 sets of [5 x 50’s + Vertical Kicking + 100 IM]; Can wear Fins on entire time
- 5 x 50 Freestyle with fins
*Swim a 50, then immediately go into 20 SECONDS VERTICAL KICKING after touching the wall AFTER EACH 50
*1st 5 are on 1:15
- Followed by 100 IM @ 2:00 

*2nd 5 are on 1:10
- Followed by 100 IM @ 2:00

*3rd 5 are on 1:05
- Followed by 100 IM @ 2:00

*4th 5 are on 1:00
- Followed by 100 IM @ 2:00

C/D: 250 EZ
2850 Total

Level 2
w/u: 200 freestyle/100 IM Drill/150 Fly Kick on Back in streamline (with fins)

PS:  5 x 100 @ :20sR as:
- 25 Kick on Right side
- 25 Kick on Left side
- 25 Rotisserie
- 25 Freestyle

MS: 3 sets of [5 x 50’s + Vertical Kicking + 100 Stroke/Free]; Can wear Fins on entire time
- 5 x 50 Freestyle with fins
*Swim a 50, then immediately go into 20 SECONDS VERTICAL KICKING after touching the wall AFTER EACH 50
*1st 5 are on 1:25
- Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

*2nd 5 are on 1:20
- Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

*3rd 5 are on 1:15
- Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

C/D: 250 EZ
2350 Total