05/12/14 Workout Recap

Nice kicking and IM work today, people!!  See you Thursday!

05/12/14
Level 4

w/u: 300 Free
       200 IM Drill/Swim
       100 Kick Choice (fins optional)
(600)

PS: 10 x 75 @ 1:20 OR 1:30 as
-  25 Fly Kick (streamlined on back)/25 FIST free/ 25 Free
(750/1350)

MS1:  
**All Kick NO FINS, but can choose position and Stroke
2 Rounds of the following:
      [4 x 25 Moderate Kick @ :30 OR :35
       4 x 25 FAST Kick @ :25 OR :30
       50 EZ Choice @ :10sR
       100 KICK HARD @ 2:15 OR 2:30 **GET TIME (beat it Round 2)
       100 EZ Choice @ :10sR]
(900/2250)

MS2:
2 Rounds of the following:
      [4 x 25 Choice of Stroke Drill @ :35
       100 IM @ 1:40 OR 1:45
       4 x 25 IM Order ALL FAST @ :30 OR :35
      50 EZ]
(700/2950)

w/d: 200 EZ (Mix of breast/back/free)

(200/3150)

Level 3
w/u:  300 Free
        200 IM Drill/Swim
        100 Kick Choice (fins optional)
(600)

PS: 10 x 75 @ 1:40 as:
-  25 Fly Kick (streamlined on back)/25 FIST free/ 25 Free
(750/1350)

MS1:  
**All Kick NO FINS, but can choose position and Stroke
2 Rounds of the following:
          [4 x 25 Moderate Kick @ :35
           4 x 25 FAST Kick @ :30 OR :35
           50 EZ Choice @ :10sR
           100 KICK HARD @ 2:30 OR 2:45 **GET TIME (beat it Round 2)
           100 EZ Choice @ :10sR]
(900/2250)

MS2:
2 Rounds of the following:
          [4 x 25 Choice of Stroke Drill @ :40
           100 IM @ 1:55
           4 x 25 IM Order ALL FAST @ :40
           50 EZ]
(700/2950)

w/d: 200 EZ (Mix of breast/back/free)

(200/3150)

Level 2
w/u:  200 Free
        200 50 Back/50 Free
        100 Kick Choice (fins optional)
(500)

PS: 8 x 75 @ 1:50 OR 2:00
-  25 Fly or Flutter Kick (streamlined on back)/25 FIST free/ 25 Free
(600/1100)

MS1:  
**All Kick NO FINS, but can choose position and Stroke
2 Rounds of the following:
       [4 x 25 Moderate Kick @ :35 OR :40
        100 KICK HARD @ 3:00 OR 3:15 **GET TIME
        50 EZ Choice @ :10sR]
(500/1600)

MS2:
2 Rounds of the following:
       [4 x 25 Choice of Stroke Drill @ :45
       100 as 50 Stroke/50 Free @ 2:00 OR 2:15
        4 x 25 IM Order ALL FAST @ :45
        50 EZ]
(700/2350)

w/d: 100 EZ (Mix of breast/back/free)

(100/2450)