05/06/14 Workout Recap

EVERYONE kicked some major booty at this AM’s practice!  Nice work slaying those 200s and thanks for not complaining (too much) about the Tombstone kicking!!  :)

05/06/14
Level 3

w/u: 200 swim/200 kick/200 pull

PS: 12 x 25 @ :40 OR :45
Odds - Underwater streamlined dolphin kick
Evens - BURST off wall + 2 or 3 FAST strokes, then EZ to wall

MS: 200s + 50s
6 x [200Z @ 3:30 OR 3:45
      2 x 50 (Tombstone Kick on way down/Rudder Swim on way back)

Z = 1. Free 2. Free (4th & 8th non-free) 3. Buoy Only 4. Now Walls 5. Buoy & Paddles 6. Free

c/d: 200 EZ

3000 Total

Level 2
w/u: 200 swim/200 kick/200 pull

PS: 12 x 25 @ :45
Odds - Underwater streamlined dolphin kick
Evens - BURST off wall + 2 or 3 FAST strokes, then EZ to wall

MS: 200s + 50s
4 x [200Z @ 4:15 OR 4:30
      2 x 50 (Tombstone Kick on way down/Rudder Swim on way back)

Z = 1. Free 2. Buoy Only 3. Buoy & Paddles 4. Free

c/d: 200 EZ
2300 Total

Posted on May 6, 2014 .