06/05/14 Workout Recap

Long Course Practice #2 of the Season!!  Got some useful video this morning, which I’ll be reviewing on my way to HHI.  We’ll discuss feedback when I return, but I will also be creating a YouTube channel for our team, to which I’ll post all of our videos.  Stay tuned, NKSM swmmers!

06/05/14
Levels 3 & 4: Long Course

w/u:
300 Pull (buoy; paddles optional)
3 x 100 IM Drill @ :10sR
  - Fly Drill - 2R/2L/2B
  - Back Drill - Double-Arm Back
  - Breast Drill - Breast arm stroke with flutter kicking
  - Free Drill - Fingertip Drag
(600)

PS:
12 x 25 @ :10sR; stop in middle of the pool
Performed as 3 rounds of:
  ½ Fast, ½ EZ
  ½ EZ, ½ Fast
  EZ
  Fast
(300/900)

MS: 
*3 ROUNDS OF THE FOLLOWING*
[ 5 X 50 Kick (Fins Opt)  - @ :55 OR 1:00 (L4); @ 1:05 OR 1:10 (L3)

3 x 100 Free or IM (Descend 1-3) -  @ 1:30 OR 1:35 (L4); @ 2:00 (L3) ](1650/2550)

w/d: 100 (25 front scull/25 flutter kick on back)
       100 free

(200/2750 Total)