07/10/14 Workout Recap

Vertical Kicking with some mid-D free…..#changeup

07/10/14
Levels 3 & 4 - LCM

w/u: 600 as 4 x [50 Free + 50 Stroke + 50 Kick on back or w/snorkel](600)

PS: Vertical Kicking (*FINS Opt*)

        6 x [:40 ON/:20 OFF]

(~300/900)

MS: 2 ROUNDS OF THE FOLLOWING*:

- 300 Pull (mix up breathing throughout; 3-5-7) @ 5:15/5:25 (L3) OR 4:45/4:55 (L4)

- 2 x 150 Free (75% Effort) @ 2:50/3:00 (L3) OR 2:30/2:40 (L4)

- 3 x 100 Free (70%-80%-90% EFFORT) @ 1:50/1:55 (L43) OR 1:40/1:45 (L4)

*Optional :30sR between rounds

(1800/2700)

C/D: 200 EZ
(200/2900)



Level 2 - LCM
w/u: 400 Choice
(400)
PS: Vertical Kicking (*FINS Opt*)
       6 x [:40 ON/:20 OFF]

(~300/700)

MS:

- 400 Pull (mix up breathing throughout; 3-5-7) @ :15sR

- 2 x 150 Free (75% Effort) @ :10sR

- 4 x 100 Free (70%-70%-80%-90% EFFORT) @ 10sR

(1100/1800)

C/D: 200 EZ
(200/2100)