04/15/14 Workout Recap

Stay healthy, swimmers!!  Stomach bugs abound, unfortunately…..

04/15/14
Level 3

w/u: 100 Free/100 IM Drill/100 Kick/100 Pull/100 Stroke Mix

MS: Playing with your Driving Force/USRPT starter set

4 x [2 x 200 @ 3:30*
     12 x 12.5 Sprint Freestyle**
     50 EZ]

*8 200’s Total as 2 rounds of the following
1st 200 have paddle on RIGHT hand ONLY, FIN on RIGHT Foot ONLY
2nd 200 have paddle on LEFT hand ONLY, FIN on RIGHT Foot ONLY
3rd 200 have paddle on RIGHT hand ONLY, FIN on LEFT Foot ONLY
4th 200 have paddle on LEFT hand ONLY, FIN on LEFT Foot ONLY

** Only rest the same time as you swam (i.e., if 12.5 took you 6 sec, only rest 6 sec)

NOTE: with the paddle/fin variations, your core will need to work a little harder to keep your body stable!  Additionally, changing up the paddle/fin combination will help determine which kick coincides with your arm entry, so you can maximize that drive!

w/d: 100 EZ

3000 Total

Level 2

w/u: 100 Free/100 IM Drill/100 Kick/100 Pull/100 Stroke Mix

MS: Playing with your Driving Force/USRPT starter set

2 x [2 x 200 @ 4:00 OR 4:30*
     12 x 12.5 Sprint Freestyle**
     50 EZ]

*4 200’s Total as + 2 choice change-up of equipment
1st 200 have paddle on RIGHT hand ONLY, FIN on RIGHT Foot ONLY
2nd 200 have paddle on LEFT hand ONLY, FIN on RIGHT Foot ONLY
3rd 200 have paddle on RIGHT hand ONLY, FIN on LEFT Foot ONLY
4th 200 have paddle on LEFT hand ONLY, FIN on LEFT Foot ONLY

** Only rest the same time as you swam (i.e., if 12.5 took you 6 sec, only rest 6 sec)

NOTE: with the paddle/fin variations, your core will need to work a little harder to keep your body stable!  Additionally, changing up the paddle/fin combination will help determine which kick coincides with your arm entry, so you can maximize that drive!

w/d: 100 EZ

2400 Total