04/29/14 Workout Recap

04/29/14
Level 3

w/u: 5 x 100 @ :15sR
- swim
- kick
- pull
- IM Drill
- Scull/Free by 25

PS: 9 x 75 Free @ 1:30; each one as:
- 25 Light Legs
- 25 Medium Legs
- 25 FAST Legs

MS: 
Repeat the following 5x:
- Vertical Kicking (with fins or without) :30 ON kicking with hands at surface or in air +  :30 slow tread

- 5 Pull-outs

-   2 “Swim Suicides” - like running lines in a gym.
** 50 EZ after each of the 2 “swim suicides”
    *Pool is split into 3rds:
     1= just past flags (streamline and 1 fast stroke cycle)
     2= 1/2 pool
     3= 25 yards
*Fast to each distance point out/turn and come back easy

100 EZ c/d

2775 Total


Level 2
w/u: 5 x 100 @ :15sR
- swim
- kick
- pull
- IM Drill
- Scull/Free by 25

PS: 6 x 75 Free @ 1:45; each one as:
- 25 Light Legs
- 25 Medium Legs
- 25 FAST Legs

MS: 
Repeat the following 4x:
- Vertical Kicking (with fins or without) :30 ON kicking with hands at surface or in air +  :30 slow tread

- 5 Pull-outs

-   2 “Swim Suicides” - like running lines in a gym.
** 50 EZ after each of the 2 “swim suicides”
     *Pool is split into 3rds:
     1= just past flags (streamline and 1 fast stroke cycle)
     2= 1/2 pool
     3= 25 yards
*Fast to each distance point out/turn and come back easy

100 EZ c/d

2250 Total