06/12/14 UNCOACHED WORKOUT

Here’s your workout for THURSDAY!  Please read your email about slight change for this weekend!!

06//12/14 - UNCOACHED WORKOUT
Levels 3&4

w/u: 300 swim free (25 Right Arm, 25 Left Arm/50 swim)
        4 x 100 @ 50 Back/50 Breast @ :10sR

(700)

PS: 12 x 25 @ :10sR
- Odds: streamlined fly kick UNDERWATER (fins opt)
- Evens: OVERKICK freestyle (big-time kick and lighter on arm pulling)

(300/1000)

MS: Enjoy some 50s!
6 x 50 TOMBSTONE KICK @ :10sR
*Hold board upright in front of you like a tombstone; kick WITHOUT fins choice of stroke

6 x 50 RIGHT Paddle Free @ :55 OR 1:05
*PADDLE on RIGHT hand only!  FEEL the difference in strength of catch with bigger surface area on only one hand.  Steady kick throughout.

6 x 50 LEFT Paddle Free @ :55 OR 1:05
*PADDLE on LEFT hand only!  FEEL the difference in strength of catch with bigger surface area on only one hand.  Steady kick throughout.

6 x 50 START in middle of 50m pool @ :55 OR 1:05
*Accelerate into the wall and concentrate on tight tuck/looking at knees during flipturn; swim back to center of pool

6 x 50 SPRINT stroke ½ way down; ½ EZ free to finish 50m @ :55 OR 1:05

(1500/2500)

c/d: 100 EZ

(100/2600)

Level 2
w/u: 200 swim free (25 Right Arm, 25 Left Arm/50 swim)
       3 x 100 @ 50 Back/50 Breast @ :10sR

(500)

PS: 12 x 25 @ :10sR

- Odds: streamlined fly kick UNDERWATER (fins opt)

- Evens: OVERKICK freestyle (big-time kick and lighter on arm pulling)

(300/800)

 

MS: Enjoy some 50s!  All at :10sR

6 x 50 TOMBSTONE KICK
*Hold board upright in front of you like a tombstone; kick WITHOUT fins choice of stroke

6 x 50 RIGHT Paddle Free

*PADDLE on RIGHT hand only!  FEEL the difference in strength of catch with bigger surface area on only one hand.  Steady kick throughout.

6 x 50 LEFT Paddle Free

*PADDLE on LEFT hand only!  FEEL the difference in strength of catch with bigger surface area on only one hand.  Steady kick throughout.

6 x 50 START in middle of 50m pool

*Accelerate into the wall and concentrate on tight tuck/looking at knees during flipturn; swim back to center of pool

(1200/2000)

c/d: 100 EZ
(100/2100)