06/03/14 Workout Recap

Long Course Action this AM! Workout just has rest repeats, as I’ll work intervals in after a couple of LC practices. There were 2 Quotes of the morning: #1 from Sue Ellen letting us know that “1 is an odd number”. #2 from Brad exclaiming “You can get away with being outta shape in a SC pool….This LC is kicking my a$$.”……See you Thursday!!

06/03/14
WELCOME TO LONG COURSE SEASON, BABY!!!

ALL LEVELS:

w/u:
200 swim (may wear fins) - focus on continual up/down kick
200 pull (buoy and paddles) - focus on DPS
(400)

PS:
10 x 50 Free @ :10sR
- Odds: Free, Build within the 50
- Evens: Stroke Drill

3 x 100 IM @ :15sR (switch up strokes in middle of the pool) - FOCUS on 1 Stroke to PUNCH IT on for each IM
(800/1200)

MS:
4** rounds of the following (may wear fins for entire set):
**Level 2 perform 2 rounds only
[ 2 x 50 @ :15sR - 25m underwater/25m Choice
1 x 100 Kick (25m FAST/25m EZ/25 FAST/25mEZ) @ :10sR
1 x 50 25 sprint free to 25m/FLIP TURN mid-pool & return to wall fly kicking on back :10-:20sR after each round]
(1000/2200)

w/u: 200 EZ Choice
(2400 Total or 1900 Total)

Posted on June 3, 2014 .