04/27/14 Workout Recap

04/27/14
All Levels

w/u: 300 swim
       200 kick
       100 3 up/3 down free
(600)

PS: SHOOTERS w/fins
12 x 25 @ :40 OR :45
- Every 3rd is OVER
(300)

10 x 50 FAST Kick with fins @ :55 OR :60
(500)

MS: 6 - 12 100s with 1:00 break in between each of 3 sets:
*If swimming all 12:
- 1st 4 on 1:35 OR 1:55 OR 2:00 OR 2:15
- 2nd 4 on 1:30 OR 1:50 OR 1:55 OR 2:10
- 3rd 4 on 1:25 OR 1:45 OR 1:50 OR 2:05

*If swimming 9, break above set into 3 sets of 3
*If swimming 6, break above set into 3 sets of 2

(600-1200)

200 w/d

2200 - 2800 Total

OR

Add 5 x 100 IMs (mix of swim & drill) before w/d

3300 Total Yards