07/13/14 Workout Recap

07/13/14
Levels 3 & 4
*Modified Sara McLarty Workout*

w/u:
400 (swim/kick by 100)
2 x 200 pull (3 / 5 Breathing Pattern by 100)
(800)

PS:
16 x 25 IM ORDER @ :30 OR :35 (1 Fast/1EZ)
10 x 50 Kick w/ fins @ :50 OR :55 OR 1:00
(900/1700)

MS:
8 x 125 @ 1:50 OR 1:55 OR 2:05 (25 sprint/100 smooth)

8 x 75 pull (buoy only) @ 1:10 OR 1:15 OR 1:25

c/d: 100 EZ
(100/3400)

Level 2
*Modified Sara McLarty Workout*

w/u:
400 (swim kick by 100)
400 pull (3 / 5 breathing by 100)
(800)

PS:
16 x 25 @ :40 OR :45 (1fast/1ez)
10 x 50 kick w/fins @ :60 OR 1:05
(900/1700)

MS:
4 x 125 w/:30 rest (25 sprint/100 smooth)
4 x 75 pull (buoy only) @ 1:30 OR 1:45
(800/2500)

c/d: 100 EZ
(100/2600)