07/01/14 Workout Recap

Happy July!!  We played around with “gear-shifting” today with some short sprints mixed in with aerobic EZ 100s.  Goal was to beat your 1st FAST 100 time and Lane 6 NAILED IT!

07/01/14
Levels 3 & 4

w/u: 300 free; every 4th 25 FISTS
       200 (alt. 50 ba/50br)
      100 breaststroke kick WITH BUOY! 
(600)

PS:  12 x 50 Pull (desc by groups of 4); Padd opt
- 4 @ 1:00 OR 1:05 OR 1:10
- 4 @ :55 OR 1:00 OR 1:05
- 4 @ :50 OR :55 OR 1:00
(600/1200)

MS: 2 Rounds of the Following:
(modified WKU set)

- 4 x 12.5 FAST @ :35 OR :40
- 1 x 100 EZ Free @ 1:50 OR 2:00 OR 2:10
- 2 x 50 as 12.5 FAST - 25 DRILL - 12.5 FAST @ 1:00 OR 1:05
- 1 x 100 EZ Free @ 1:50 OR 2:00 OR 2:10
- 1 x 100 FAST!!!!!  @ 2:00 OR 2:10 OR 2:20
- 1 x 100 EZ @ 1:50 OR 2:00 OR 2:10
(1100/2300)

**PRACTICE STARTS OFF OF THE BLOCKS*

c/d: 200
(200/2500 + Starts w/Sprints)