04/10/14 Practice Recap

04/10/14
Level 3

w/u: 200 freestyle/200 IM Drill/200 Kick

PS: 
12 x 25’s IMO (IM Order) @ :40
**BURST OFF wall and take FAST 3-4 strokes, then moderate into the wall

12 x 25’s Kick (FINS Optional) @ :45 OR :50
**Every 4th 25 is EZ

MS: Pull/Shoulder Strength

5 x [200 Pull (Buoy & Paddles) @ 3:30
     :30 Hard Kick on wall
     5 Pull-outs
     100 Smooth Freestyle @ 1:50]

c/d: 100 EZ
Approximately 3000

Level 2
w/u: 200 freestyle/200 IM Drill/200 Kick

PS: 12 x 25’s Mix of Strokes @ :45
**BURST OFF wall and take FAST 3-4 strokes, then moderate into the wall

12 x 25’s Kick (FINS Optional) @ :50 OR :55
**Every 4th 25 is EZ

MS: Pull/Shoulder Strength
3 x [200 Pull (Buoy & Paddles) @ 4:00 OR 4:20
      :30 Hard Kick on wall
      5 Pull-outs
      100 Smooth Freestyle @ 2:00 OR 2:15]

c/d: 100 EZ

Approximately 2300