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