06/15/14 & 06/17/14 Workout

All - I think there was a mix-up on the workout timing for over the weekend….sorry if I indicated Saturday was going to be coached…it was actually Sunday that would be coached.  As such, the workout I did on Sunday will serve as the team workout on TUESDAY.  

**To prepare, please reference the following #USRPT Pace Charts PRIOR to Tuesday to get your 12.5m and 25m pace times for Tuesday’s work:

dl.dropboxusercontent.com/u/41179031/USRPT Swimming Pace Charts.pdf 

06/15/14 LCM
ALL LEVELS

w/u: 300 (fins opt)  - Every 3rd 25m is Streamlined Fly Kick on Back
       100 (Alternate 25m high elbow scull/25m 3R/3L Free)

(400)

PS: 10 x 50 BUILD; Choice of Stroke @ :10sR
- Odds - 5 deck pull-outs @ end of 50
- Evens - 5 streamlined power launches off bottom @ end of 50

(500/900)

MS: #USRPT
Set #1: 20 x 12.5m Free (or stroke) @ :15 OR :20 HOLDING 50 Pace
*See pace chart

Set #2: 20 x 25 Free (or stroke) @ :30 OR :40 HOLDING 100 Pace
*See pace chart

(750/1650)

c/d - 200 for 1850

**OR, IF TIME**

3-5 x 100 Aerobic Pull @ 1:40/1:50/2:00/2:10/2:20

(300-500/1950-2150)

Followed by c/d - 200 for 2150 - 2350