07/06/14 Workout Recap

Speed work in the form of short mixed with long….challenge yourself and do at least a portion of the “swim suicides” as fly.

07/06/14
Levels 3 & 4

w/u: 300 (50 fist/100 swim)
       100 (25 underwater recovery/25 swim)
200 IM Drill
(600)

PS:
10 x 25 - Start at wall- swim to middle and FLIP onto fly OR flutter kick on back- return to wall
- L3 - @ :35 OR 40
- L4 - @ :30 OR :35
(250/850)


MS1:
8 x 50 IM Order (25 Drill/25 Swim)
- L3 @ 1:05 OR 1:10
- L4 @ :55
(400/1250)

MS2:

3 x             

(~1725/2975)

C/D: 200 scull/free mix
(200/~3200)

Level 2

w/u: 300 (50 fist/100 swim)
       100 (25 underwater recovery/25 swim)
       100 IM Drill
(500)

PS: 
10 x 25 @ :40 - Start at wall- swim to middle and FLIP onto fly OR flutter kick on back- return to wall
(250/750)


MS1:
8 x 50 Choice of Stroke (25 Drill/25 Swim) @ :10sR
(400/1150)

MS2:

 

2 x                

(~1150/2300)

C/D: 200 scull/free mix
(200/~2500)