05/22/14 Workout Recap

Grinded out a nice IM set today, with speedwork mixed throughout.  Quote of the Morning (QOTM) goes to Brad’s, “That main set sucked!”….GOOD, challenges make you stronger, better, faster!!  :)

05/22/14
Levels 3&4

w/u: 300 Freestyle  as 2 x (100 swim + 50 “Tarzan”)
        200 Kick (fins optional, board optional, snorkel opt)
       150 Pull (paddles opt)
(650)

PS: 12 x 25 Free @ :30 (L4) OR :40 (L3)
- BURST off the wall and fast 3-4 strokes, then EZ to finish
(300/950)

5 Minutes Kick -Choice of Stroke
- ODDS - FAST
- EVENS - EZ
(appr 250/1200)

MS: 
2 rounds of the following:
[25 Fly FAST + 75 Free Moderate @ 1:30 (L4) OR 1:45 (L3)
25 Back FAST + 75 Free Moderate
25 Breast FAST + 75 Free Moderate
25 CHOICE FAST + 75 Free Moderate
100 IM FAST @ 2:00 (L4) or 2:20 (L3)
100 EZ Recovery]

(1200/2400)

5 Minutes of Partner Pulling - Change Puller after every 50
(appr 300/2700)

C/D: 200 EZ
~3000


05/22/14
Level 2

w/u: 300 Freestyle  as 2 x (100 swim + 50 “Tarzan”)
       150 Kick (fins optional, board optional, snorkel opt)
       100 Pull (paddles opt)
(550)

PS: 12 x 25 Free @ :40 OR :45
- BURST off the wall and fast 3-4 strokes, then EZ to finish
(300/850)

5 Minutes Kick -Choice of Stroke
- ODDS - FAST
- EVENS - EZ
(appr 250/1000)

MS: 
2 rounds of the following (each at :10sR):
[25 Back FAST + 75 Free Moderate
25 Breast FAST + 75 Free Moderate
25 CHOICE FAST + 75 Free Moderate
100 IM FAST
100 EZ Recovery]

(1000/2000)

5 Minutes of Partner Pulling - Change Puller after every 50
(appr 300/2350)

C/D: 100 EZ

2550