04/08/14 Workout Recap

Enjoy this varied workout…make sure you got EASY where it reads EZ and FAST!! where it reads FAST

04/08/14
Level 3

w/u: 100 freestyle + 100 IM Drill
       100 freestyle + 100 Backstroke (lane line pull drill)
       100 Breast

PS: 12 x 50 Flutter Kick with fins @:60

MS: MUCHO LOCO
- 2 x 100 Freestyle @ 1:50

- 500 Freestyle LOCO as follows (all continuous):
25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ, 100 FAST/100 EZ

- 2 x 100 IM @ 2:10

- 500 Freestyle LOCO as follows (all continuous):
25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ, 100 FAST/100 EZ

- 2 x 100 Kick (NO FINS) @ :15sR
25 FAST/25 EZ within each 100

c/d: 2 x [100 EZ Free + 50 High Elbow Scull]

Total: 3000



Level 2

w/u: 100 freestyle + 100 IM Drill
      50 freestyle + 50 Backstroke (lane line pull drill)
      50 Breast

PS: 10 x 50 Flutter Kick with fins @:60 OR 1:05

MS: MUCHO LOCO
- 2 x 100 Freestyle @ 2:00 OR 2:10

- 500 Freestyle LOCO as follows (all continuous):
25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ, 100 FAST/100 EZ

- 1 x 100 IM @ 2:20 OR 2:30

- 500 Freestyle LOCO as follows (all continuous):
25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ, 100 FAST/100 EZ

- 2 x 100 Kick (NO FINS) @ :15sR
 25 FAST/25 EZ within each 100

c/d: 2 x [50 EZ Free + 50 High Elbow Scull]
Total: 2550