04/03/14 Workout Recap

 04/03/14

Level 3
w/u: 200 swim + 50 High Elbow Scull
       200 pull + 50 Kick on back (no board)
       100 (50 Back/50 Breast)

PS: 

12 x 25 with Paddles @ :40
*BURST off wall + 3 fast strokes

6 x 50 Freestyle Drill @ 1:05

- Choice of Fists, Catch-up, 3-6-3, Head up, Pause Recovery, Overkick, R or L

MS: FREESTYLE MANIA

4 x 150 @ 2:45
4 x 100 @ 1:50
4 x 50 @ :60

4 x 25 @ :30

12 x 25 SPRINT KICK CHOICE - NO FINS (every 4th is EZ) @ :45

C/D: 200 EZ

Total: 3000

Level 2

w/u: 150 swim + 50 High Elbow Scull
150 pull + 50 Kick on back (no board)
50 Choice Swim

PS: 

12 x 25 with Paddles @ :40
*BURST off wall + 3 fast strokes

6 x 50 Freestyle Drill @ 1:05 OR 1:15

- Choice of Fists, Catch-up, 3-6-3, Head up, Pause Recovery, Overkick, R or L

MS: FREESTYLE MANIA

3 x 150 @ :20sR
3 x 100 @ :10sR
3 x 50 @ :10sR

4 x 25 @ :5sR

12 x 25 SPRINT KICK CHOICE - NO FINS (every 4th is EZ) @ :45 OR :50

C/D: 200 EZ

Total: 2550