04/17/14 Workout Recap

04/17/14
Level 3

w/u: 300 Swim Choice
      200 IM Drill
      150 Pull Buoy Only

PS: Fly Kicking Refresher

10 x 50 Kick with board (NO FINS) @ :10sR
- Odds: Flutter Kick
- Evens: Fly Kick MINIMIZING up-and-down movement.
    **LAY hands on kickboard while board is out in front of you (image “Superman arms”).  Keep head down until you need air.   
    ** Do NOT push down on kickboard; just lay hands while keeping head/chest stable.  Hips should break surface.              

10 x 25 Shooters/Over @ :40
- Odds: SHOOTER (streamined underwater dolphin kick with fins/monofin)
- Evens: 3-6-3 Freestyle Drill

MS: Stroke Madness
4 x 25 3-3-3 FLY Drill @ :40
- 3 Right, 3 Left, 3 Full strokes - repeat down the pool

100 IM @ 2:00

4 x 25 3-6-3 Back Drill @ :45
- 3 strokes then pause on side for 6 kicks, then 3 more strokes, etc.

100 IM @ 2:00

4 x 25 Breast Kick with Buoy @ :10sR

100 IM @ 2:00

4 x 25 3-up/3-down Freestyle @ :40

100 IM @ 2:00

2 x 300 Pull (buoy & paddles) @ 5:00; Negative Split

c/d: 200 EZ

3000 Total


04/17/14
Level 2

w/u: 200 Swim Choice
      100 IM Drill
      150 Pull Buoy Only

PS: Fly Kicking Refresher
10 x 50 Kick with board (NO FINS) @ :10sR
- Odds: Flutter Kick

- Evens: Fly Kick MINIMIZING up-and-down movement.
    **LAY hands on kickboard while board is out in front of you (image “Superman arms”).  Keep head down until you need air.   
    ** Do NOT push down on kickboard; just lay hands while keeping head/chest stable.  Hips should break surface.              

10 x 25 Shooters/Over @ :40 OR :45
- Odds: SHOOTER (streamined underwater dolphin kick with fins/monofin)
- Evens: 3-6-3 Freestyle Drill

MS: Stroke Madness
4 x 25 3-3-3 FLY Drill @ :40 OR :45
- 3 Right, 3 Left, 3 Full strokes - repeat down the pool

100 Free @ 2:00 OR 2:10

4 x 25 3-6-3 Back Drill @ :45 OR :50
- 3 strokes then pause on side for 6 kicks, then 3 more strokes, etc.

100 Free @ 2:00 OR 2:10

4 x 25 Breast Kick with Buoy @ :10sR

100 Free @ 2:00 OR 2:10

4 x 25 3-up/3-down Freestyle @ :40 OR :45

100 Free @ 2:00 OR 2:10

200 Pull

c/d: 100 EZ

2300 Total