07/03/14 Workout Recap

07/03/14

Levels 3&4 - LCM

 

w/u: 500 Choice Swim
(500)

 

MS#1:

3 ROUNDS OF THE FOLLOWING:

*Optional :30sR after each round*

[ 2 x 50 Choice Kick (fins opt)

    L3 - 1:15 OR 1:30

    L4 - @ 1:10 OR 1:15 OR 1:25

 

 2 x 150 Freestyle Pull (padds opt), Breath 3-5-7 by 50

    L3 - @3:30 OR 3:45 OR 3:50

    L4 - @3:10 OR 3:20   ]

(1200/1700)

 

MS#2:

2 ROUNDS OF THE FOLLOWING:

*Optional :30sR after round 1*

[ 5 x 50 Free, Odds FASTER than Evens

    L3 - @1:00 OR 1:10

    L4 - @:50 OR :55

 

  5 x 50 CHOICE, Odds FASTER than Evens

    L3 - @1:05 OR 1:15

    L4 - @55 OR 1:00 ]

(1000/2700)

 

C/D: 200 EZ Free/Stroke mix

(200/2900)





Posted on July 6, 2014 .