05/27/14 Workout Recap

A couple team S/O’s:  #1 to Brad for completing “MURPH” on Monday, yet still coming to play at practice this AM.  #2 to Janis, who kicked booty on the Drylands!!  Nice!

Quote of the Morning (QOTM) comes from Janis: “I need my seeing eye swimmer!”

05/27/14
Levels 3 & 4

w/u: 4 x 200 as S-K-I-P
- Swim - Kick - IM Drill/Swim - Pull
(800)

 PS: 12 x 25 Choice, Build to Finish
L4 @ :30
L3 @ :40
*NO breathing within flags, head down at the wall
(300/1100)

 MS1:
3 x [200 Free

     8 x Flag-to-Flag Sprints

     50 EZ]

- L4: 200 @ 2:45 OR 2:55; Sprints @ :25
- L3: 200 @ 3:30 OR 3:25; Sprints @ :30
- All: 50 EZ @ :15sR
(~1200/2300)

MS2: 8 x 50 Free @ :15sR
- FAST on way down, then *Dryland OR Vertical Kicking, then EZ on back back
- 2 rounds of the following OR stay in water and vertical kick HARD for :30s in between 25s

#1 - 10 on-deck pull-outs
#2 - 30 crunches
#3 - 10 push-ups (military or on knees)
#4 - :30s plank
(400/2700)

 w/d: 300 swim/scull/dolphin dives
Approx. 3000 Total + Drylands

Level 2
w/u: 3x 200 as S-K-P
- Swim - Kick - Pull
(600)

PS: 12 x 25 Choice, Build to Finish
L2 @ :40 OR :45
*NO breathing within flags, head down at the wall
(300/900)

 MS1:
3 x [100 Free

     8 x Flag-to-Flag Sprints

     50 EZ]

- L2: 100 @ 2:00 OR 2:10; Sprints @ :30 OR :35
- All: 50 EZ @ :15sR
(~1000/1900)


MS2: 8 x 50 Free @ :15sR
- FAST on way down, then *Dryland OR Vertical Kicking, then EZ on back back
- 2 rounds of the following OR stay in water and vertical kick HARD for :30s in between 25s

#1 - 10 on-deck pull-outs
#2 - 30 crunches
#3 - 10 push-ups (military or on knees)
#4 - :30s plank
(400/2300)

w/d: 200 swim/scull/dolphin dives
Approx. 2500 Total + Drylands