04/13/14 Workout Recap

Hope you’re enjoying the lovely Cincinnati-area weather!!  Instead of ‘Winter is coming’….it’s ‘Long Course is coming’!!!!!

04/13/14
Level 3

w/u: 300 swim/100 Fly Kick on Back
       200 pull/100 Fly Kick on Back

PS: 12 x 50 @ :55 OR :60 OR 1:05
1-3: Tarzan down/freestyle
|4-6: High Elbow scull down (WITH PADDLES)/freestyle
7-9: Fingertip drag down/freestyle
10 - 12: Shoulder-to-Cheek focus for entire 50

MS: 
4 x 75 @ 1:15 OR 1:30
300 Pull @ 2:50 OR 3:30

4 x 75 IM Switch @ 1:20 OR 1:45
4 x 100 Pull @ 1:30 OR 1:50

Option #1 - c/d 200 for a total of 2800 + Drylands

OR
Option #2 - Continue on:

4 x 75 Free @ 1:10 OR 1:25
6 x 50 Pull @ :45 OR :55

c/d: 200 Choice for a total of 3600 + Drylands

04/13/14
Level 2

w/u: 200 swim/100 Fly Kick on Back
      200 pull/100 Fly Kick on Back

PS: 12 x 50 @ 1:10 OR 1:15
1-3: Tarzan down/freestyle
4-6: High Elbow scull down (WITH PADDLES)/freestyle
7-9: Fingertip drag down/freestyle
10 - 12: Shoulder-to-Cheek focus for entire 50

MS:
6 x 75 @ 1:30 OR 1:45
3 x 150 @ :15sR

c/d: 200
2100  + Drylands