05/20/14 Workout Recap

05/20/14
Levels 3 & 4

w/u: 300 Pull (paddles optional)
       5 x :30 Hard kicking on wall (:10 sec slow kick after each hard :30)
      300 as 4 x [25 Back/25 Breast/25 Free]
(~700)

PS: 8 x 50 @ :50 (L4) OR :55/:60 (L3)
- Extra Wide Entry Drill* on way down; Smooth free on way back
*Extra Wide Hand Entry Drill:  Swim freestyle, but with a REALLY wide entry.  You want to exaggerate this, so go EXTRA wide.  As you continue swimming, keep moving your hand entry slightly narrower with each stroke.  By the end of 25, hands should be entering at shoulder width or a little wider.
(400/1100)

MS: 2 Rounds of the Following:

[10 x 25 starting at mid-pool - FAST into turn/off wall back to middle
- choice of stroke; focus on ACCELERATING into the wall and exploding off @ :30 (L4) OR :40 (L3)

200 Free - NO WALLS (flip at end of each bottom “T”; kick like hell to get yourself going again) - :10sR

4 x 100 @ 80% Effort 
- 1:20 OR 1:30 (L4)
 - 1:40 OR 1:45 (L3)]

(1700/2800)

w/d: 100 swim/50 kick/100 swim
(250/3050)



05/20/14
Level 2

w/u: 200 Pull (paddles optional)
       5 x :30 Hard kicking on wall (:10 sec slow kick after each hard :30)
      200 as 2 x [25 Back/25 Breast/50 Free]
(~500)

PS: 8 x 50 @ 1:05 OR 1:10
- Extra Wide Entry Drill* on way down; Smooth free on way back
*Extra Wide Hand Entry Drill:  Swim freestyle, but with a REALLY wide entry.  You want to exaggerate this, so go EXTRA wide.  As you continue swimming, keep moving your hand entry slightly narrower with each stroke.  By the end of 25, hands should be entering at shoulder width or a little wider.
(400/900)

MS: 3 Rounds of the Following:

[10 x 25 starting at mid-pool - FAST into turn/off wall back to middle
 - choice of stroke; focus on ACCELERATING into the wall and exploding off @ :45 OR :50

200 Free - NO WALLS (flip at end of each bottom “T”; kick like hell to get yourself going again) - :10sR]

(1350/2250)

w/d: 100 swim/50 kick/100 swim
(250/2500)