06/22/14 Workout Recap

DESCEND is the name of the game for today’s workout….you’ll be doing sets of 100s, 50s, and 25s of free OR stroke OR IM.  Just be sure to pick a reasonable interval to start out with about 12-15 sec rest, then 9-11 sec rest, then 5-6 sec, then touch & go for each of the 4 sets at each distance.  

06/22/14
Levels 3 & 4

w/u: 300 swim/200 Kick
(500)

PS: 5 x 100 Aerobic Pull (paddles opt)
L3 - @ 1:40 OR 1:45 OR 1:50
L4 - @ 1:25 OR 1:30
(500/1000)

MS: Descend, Descend, Descend - CHOOSE WISELY!!!!!
Descending 100s Free 
**4 sets of 3, descending interval each set

L3 - Start 1st set of 3 @ 1:50 OR 1:55……last set should be on 1:35 OR 1:40
L4 - Start 1st set of 3 @ 1:30 OR 1:35…..last set should be on 1:15 OR 1:20

LAST SET OF 3 SHOULD BE TOUCH & GO
(1200/2200)

Descending 50s Free
**4 sets of 3, descending interval each set
L3 - Start 1st set of 3 @ 1:00 OR 1:05….last set should be :45 OR :50

L4 - Start 1st set of 3 @ :50 OR :55……..last set should be on :35 OR :40
LAST SET OF 3 SHOULD BE TOUCH & GO
(600/2800)

w/d - 200 EZ OR PROCEED TO OPTIONAL SET
(200/3000)

OPTIONAL SET OF DESCENDING 25s
**4 sets of 4, descending interval each set
L3- Start 1st set of 4 @ :40 OR :45……last set should be on :25 OR :30
L4 - Start 1st set of 4 @ :35 OR :40……last set should be on :20 OR :25
(400/3400)

w/d - 200 EZ
(200/3600)

Level 2
w/u: 300 swim/200 Kick
(500)

PS: 5 x 100 Aerobic Pull (paddles opt) @ 2:05 OR 2:15
(500/1000)

MS: Descend, Descend, Descend - CHOOSE WISELY!!!!!
Descending 50s Free
**4 sets of 4, descending interval each set

#1-4  @ 1:15 OR 1:20
#5-8  @ 1:10 OR 1:15
#9-12 @ 1:05 OR 1:10
#13-16 @ 1:00 OR 1:05

LAST SET OF 3 SHOULD BE TOUCH & GO
(800/1800)


SET OF DESCENDING 25s
**5 sets of 4, descending interval each set
#1-4 @ :45 OR :50
#5-8 @ :40 OR :45
#9-12 @ :35 OR :40
#13-16 @ :30 OR :35
#17-20 @ :25 OR :30
(500/2300)

w/d - 200 EZ
(200/2500)