06/24/14 Workout Recap

NKSM got it done this morning with broke 200s!  Again, the idea is to be able to push yourselves a little harder on the overall 200 by giving your body a few seconds rest after each 50.

Levels 3 & 4 - LCM

w/u:
300 swim - BILATERALLY BREATHE
3 x 100 IM - Turn in middle of pool
- #1 & #2 are Drill
        - #3 is Swim, focusing on TECHNIQUE
(600)

PS1:10 x 25 TURNS!!!!! @ :35 OR :40 
- Start at 12.5m out….accelerate into wall/turn/fast 2-3 strokes, then EZ back to start
- Free turns or STROKE or IM Transitions
(250/850)

PS2:
12 x 50 @ :10sR (fins opt)
- 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!!
- 2nd 25 is EZ freestyle to wall
(600/1450)

MS: Speed via 6 Broken 200s 
*Can either do these as FREE, IM, or STROKE MIX by 200 - time listed below is your TOTAL Interval; including :05 - :08sR after EACH 50.

- L3: Each 200 should be on 3:55 OR 4:05 TOTAL
- L4: Each 200 should be on 3:20 OR 3:30 TOTAL
(1200/2650)

C/D: 200 (25 Kick on back/25 swim choice)
(200/2850)

Level 2 - LCM

w/u:
200 swim - BILATERALLY BREATHE
3 x 100 - Mix of Stroke/Free
(500)

PS1:
10 x 25 TURNS!!!!! @ :45 OR :50
- Start at 12.5m out….accelerate into wall/turn/fast 2-3 strokes, then EZ back to start
- Free turns or STROKE or IM Transitions
(250/750)

PS2:
10 x 50 @ :10sR (fins opt)
- 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!!
- 2nd 25 is EZ freestyle to wall
(500/1250)

MS: Speed via 4 Broken 200s @ 4:20 OR 4:30 OR 4:45
*time listed is your TOTAL Interval; including :05 - :08sR after EACH 50.(800/2250)

C/D: 200 (25 Kick on back/25 swim choice)
(200/2450)