07/08/14 Workout Recap

Gotta love some IM work; especially LC.  But, true to our Sprinter Spirit, we kept it short at the 1IM distance.  :)

*Remember that the pool changes to SCY at 2pm every day and is SCY over all weekends.  So, if you are doing a one-off make-up workout, be sure to adjust intervals from LCM to SCY accordingly.  

07/08/14
Levels 3 & 4 - LCM

w/u: S-K-P by 200 (swim - kick - Pull)
(600)

PS: 8 x 50 Build Freestyle @ 1:20**
**Kick HARD on wall until every send-off
(400/1000)

MS: IM Work *NOTE: if you want to increase distance, perform MS 2 times through or add reps within each stroke section of MS*

4 x 25 Fly Drill (All 4 as 2R/2L/2Both) @ :10sR
4 x 25 Fly Sprint @ :40/:45 (L3) OR :35/:40 (L4)
100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4)
50 EZ

4 x 25 Back Drill (2 as 8-3-8 + 2 as lane line pull) @ :10sR
4 x 25 Back Sprint @ :40/:45 (L3) OR :35/:40 (L4)
100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4)
50 EZ

4 x 25 Breast Drill (2 as 1up/3down + 2 as Br arms with flutter kick) @ :10sR
4 x 25 Breast Sprint @ :40/:45 (L3) OR :35/:40 (L4)
100 IM (80% Effort) @ 2:10/2:20 @ 80% (L3) or 1:55/2:05 (L4)
50 EZ

4 x 25 Free Drill (2 as fingertip drag + 2 as catch-up) @ :10sR
4 x 25 Free Sprint @ :40/:45 (L3) OR :35/:40 (L4)
100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4)
50 EZ
(1400/2400)

c/d: 300 Pull (focus on DPS)
(300/2700)


Level 2

w/u: S-K-P by 200 (swim - kick - Pull)
(600)

PS: 10 x 50 Build Freestyle @ 1:40**
**Kick HARD on wall until every send-off
(500/1100)

MS:
4 x 25 Free w/ Fists @ :10sR
4 x 25 Free SPRINT @ :45
2 x 100 Free @ 2:20 OR 2:30

4 x 25 Back (lane line pull) @ :10sR
4 x 25 Back SPRINT @ :45
2 x 100 (50 Back/50 Free) @ 2:30 OR 2:40
(800/1900)

c/d: 300 Pull (focus on DPS)
(300/2200)