06/10/14 UNCOACHED WORKOUT

Enjoy this workout I modified from what we did at Hilton Head Island Masters Monday morning.  FUN!!  

**Also, SPECIAL RECOGNITION TO ERICA for knocking HUGE time off of her Half Iron Man swim leg!!!  Way to go, Erica!!!!!

06/09/14 - *Modified workout straight from Hilton Head Island Masters*

All Levels

w/u: 400 swim
       200 pull
       (600)

 

PS: 2 ROUNDS OF THE FOLLOWING:
- :40 plank (followed by :20sR)

- 4 x 25 Kick (no fins) @ :40 OR :45 OR :10sR

- :40 plank (followed by :20sR)

- 4 x 25 swim @ :30 OR :40 OR :45

(400/1000)

8 x 100 Pull  
- Odds - Buoy Only
- Evens - cross legs AT ANKLES AND DRAG LEGS BEHIND YOU
*Focus on LOW HEAD, HIGH HIPS
L2 - *Perform 6 x 100 @ 2:05 OR 2:10 OR 2:15
L3 - All 8 @ 1:45 OR 1:50L4 - All 8 @ 1:30 OR 1:35 OR 1:40

(800/1800)

 

20 x 25 as 4 EZ, 4 Moderate, 12 HOLD 200 PACE
L2 - @:40
L3 - @:35
L4 - @:30

(500/2300)

200 Kick ANY 2 STROKES

(200/2500)

6 x 50 CHOICE @ :55/1:00/1:00/1:15 
*Level 2 - this is OPTIONAL

(300/2800)

c/d: 200 EZ

3000 Total (Level 2 either 2500 OR 2800)