06/19/14 Workout Recap

RECOVERY!!!!!

06/19/14
All Levels - LCM 
*USRPT Recovery Day*

w/u:
300 swim (fins opt.) - focus on both UP- and DOWN-kicks AND high-hip-position
4 x 50 Kick (fins opt.) - moderate pace, focus on kicking FROM THE HIP and keeping knees loose

(500)

PS: 8 x 50 @ :10sR
- 1st 25 perform the HIGH ELBOW DRILL from Loretta’s email - USE SNORKEL, if you have one.
- 2nd 25 swim EZ freestyle focusing on maintaining that high elbow from the drill.

(400/900)

MS: 200 Fiesta - All @ :10sR
**Level 2 perform ODD 200’s ONLY, but #7 is Drill for you**

1.  200 swim with buoy ONLY
2.  200 swim with buoy AND Paddles
3.  200 swim with paddles ONLY
4.  200 - NO Equipment
5.  200 - choice of 1 piece of equipment
6.  200 IM Drill
7.  200 IM Swim

(1400/2300)

c/d: 200 mix of streamlined kick on back and long/strong freestyle or back

(200/2500 OR 1900 for Level 2)