06/26/14 Workout Recap

DRAGSTER racing today.  :)  Generally, the feedback was that this workout was harder than it looked - “deceptively hard” was the term I heard!  :)  See you SUNDAY for a SUNDAY FUNDAY Workout!!

06/26/14
Levels 2 - LCM

w/u: 300 swim as 3 x [25 3-6-3 Drill + 75 Free]
      200 as 25 Tarzan Drill/25 Swim
      100 25 High Elbow Scull/25 Breast
(600)

PS: 12 x 50 (fins opt) @ :10sR
- Odds: FAST Kick
- Evens: Build
(600/1200)

MS: 
2 ROUNDS OF (5 X 100) + 200

[ 5 x BROKEN 100*
- L3 - @1:55 OR 2:00 OR 2:10
- L4 - @1:40 OR 1:45 OR 1:50

*Each 100 is 75 moderate freestyle or stroke - PAUSE & TREAD for :10sR - then        “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL

200 Kick @ :10sR (Odds FAST, Evens MODERATE) ]
(1400/2600)

c/d: 200 EZ Pull (Paddles Opt)
(200/2800)


Level 2 - LCM

w/u: 300 swim as 3 x [25 3-6-3 Drill + 75 Free]
      100 as 25 Tarzan Drill/25 Swim
      100 25 High Elbow Scull/25 Breast
(500)

PS: 12 x 50 (fins opt) @ :10sR
- Odds: FAST Kick
- Evens: Build
(600/1100)

MS: 
5 x BROKEN 100* @ 2:20 OR 2:30 OR 2:45
*Each 100 is 75 moderate freestyle or stroke - PAUSE & TREAD for :10sR - then        “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL

200 Kick @ :10sR (Odds FAST, Evens MODERATE) ]
(700/1800)

c/d: 200 EZ Pull (Paddles Opt)
(200/2000)