05/28/14 Workout Recap

Swimmers tried out a few drills in our pre-set today; definitely a good idea to keep sharp on technique so bad habits aren’t reinforced throughout practice.  We got a little “LOCO” today…..

05/29/14
Levels 3 & 4

w/u: 500 Long & Strong swim (may use fins); maintain solid kick throughout

5 x 50 as 25 Scull FEET FIRST/25 Fly Kick on Back
(750)

PS1: 12 x 50, EACH AT :10sR, as follows:
#1-3 - 4-1 FLY: 4 undulations, followed by 1 pull
#4-6 - 8-3-8 BACK: 8 kicks on one side, 3 arm strokes, 8 strokes on other side. Focus on keeping head steady as rotate to the other side.
#7-9 - 1 Up/2 Down Breast - 1 breaststroke pull/kick, maintain streamline for 2 additional kicks (focus on high heels)
#10-12 - FREE as 3 Strokes up/3 strokes down for ENTIRE 50
(600/1350)

MS:
1 x 500 Freestyle LOCO:
25 EZ/25 FAST/50 EZ/50 FAST/75 EZ/75 FAST/100 EZ/100 FAST
:15sR

1 x 500 KICK LOCO:
25 EZ/25 FAST/50 EZ/50 FAST/75 EZ/75 FAST/100 EZ/100 FAST
:15sR
**May use Fins
**May use board/snorkel, or streamlined on back

1 x 500 CHOICE of STROKE LOCO (but do same stroke for EZ/FAST distance):
25 EZ/25 FAST/50 EZ/50 FAST/75 EZ/75 FAST/100 EZ/100 FAST
:15sR

(1500/2850)

w/d: 200 EZ

3150 Total


Level 2
w/u: 300 Long & Strong swim (may use fins); maintain solid kick throughout

5 x 50 as 25 Scull FEET FIRST/25 Fly Kick on Back
(550)

PS1: 12 x 50, EACH AT :10sR, as follows:
#1-3 - 4-1 FLY: 4 undulations, followed by 1 pull
#4-6 - 8-3-8 BACK: 8 kicks on one side, 3 arm strokes, 8 strokes on other side. Focus on keeping head steady as rotate to the other side.
#7-9 - 1 Up/2 Down Breast - 1 breaststroke pull/kick, maintain streamline for 2 additional kicks (focus on high heels)
#10-12 - FREE as 3 Strokes up/3 strokes down for ENTIRE 50
(600/1350)

MS:
1 x 300 Freestyle LOCO:
25 EZ/25 FAST/50 EZ/50 FAST/75 EZ/75 FAST
:15sR

1 x 300 KICK LOCO:
25 EZ/25 FAST/50 EZ/50 FAST/75 EZ/75 FAST
:15sR
**May use Fins
**May use board/snorkel, or streamlined on back

1 x 300 CHOICE of STROKE LOCO (but do same stroke for EZ/FAST distance):
25 EZ/25 FAST/50 EZ/50 FAST/75 EZ/75 FAST
:15sR
(900/2250)

w/d: 200 EZ

2450 Total