05/08/14 Workout Recap

THANK YOU, THANK YOU to Brad and Alex for trying out our program!!  We’d love to have you both on the team!  :)

05/11/14
Level 3

w/u: 200 swim choice
       200 kick on side with fins (lead with one-arm/other arm at side; exhale between breaths)
       200 pull (buoy and/or paddles)

PS: 5 x 100 FREE (BUILD within each 100) @ 1:35 OR 1:45 OR 1:50

MS1: CIRCUIT SUNDAY!!
5 x 50 FAST FREE w/ 5 Deck Arm Pull-outs after EACH 50 - take :15 sec rest after pull-outs

5 x 100 FREE OR IM Moderate Pace w/5 Dive-Down Streamlined Power Launches after EACH 100 - take :15 sec. rest after launches

12 x 25 (start at Clipper office end)
- Odds: Run-in Dive Sprint Free!!! on :30 OR :40**
- Evens: Recovery @ :50

**If you do not wish to run, you can dive-in off side for all odds, or you can do push-off start.

MS2: 8 x 75 Pull @ 1:20 OR 1:25 (Focusing on DPS)

C/D: 250 EZ

3000 Total

Level 2

w/u: 200 swim choice
       150 kick on side with fins (lead with one-arm/other arm at side; exhale between breaths)
       150 pull (buoy and/or paddles)

PS: 5 x 75 FREE (BUILD within each 100) @ 1:30 OR 1:45; swim EZ back to starting wall after 5th

MS1: CIRCUIT SUNDAY!!
5 x 50 FAST FREE w/ 5 Deck Arm Pull-outs after EACH 50 - take :15 sec rest after pull-outs

5 x 75 Free Moderate Pace w/5 Dive-Down Streamlined Power Launches after EACH 100 - take :15 sec. rest after launches

12 x 25 (start at Clipper office end)
- Odds: Run-in Dive Sprint Free!!! on :40 OR :50**
- Evens: Recovery @ :50

**If you do not wish to run, you can dive-in off side for all odds, or you can do push-off start.

MS2: 5 x 75 Pull @ 1:30 OR 1:45 (Focusing on DPS)

C/D: 225 EZ

2400 Total