07/14/14 Workout Recap

"TURNED" it up today with some Sprint work into the walls.  REMEMBER to use the walls to your advantage - BLAST off them!!

07/15/14
Levels 3 & 4

w/u:
300 swim (25 Drill/75 swim)
200 IM Kick/swim by 25
(500)

PS:
12 x 50 @ :10sR (fins opt)
- 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!!
- 2nd 25 is EZ freestyle to wall
(600/1100)

MS: 3 ROUNDS OF THE FOLLOWING:

6 x 50 *START IN MIDDLE OF POOL; BUILD INTO WALL/TURN/SPRINT BACK TO MIDDLE OF THE POOL*
L3 @ 1:20/1:30
L4 @ 1:10/1:15

200 Moderate Pull @ :15sR
(1500/2600)

c/d: 300 dolphin dives/swim
(300/2900)


Level 2

w/u:
300 swim (25 Drill/75 swim)
200 (25 back/25 breast/50 free)
(500)

PS:
12 x 50 @ :10sR (fins opt)
- 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!!
- 2nd 25 is EZ freestyle to wall
(600/1100)

MS: 2 ROUNDS OF THE FOLLOWING:

6 x 50 @ :15sR *START IN MIDDLE OF POOL; BUILD INTO WALL/TURN/SPRINT BACK TO MIDDLE OF THE POOL*

200 Moderate Pull @ :15sR
(1000/2100)

c/d: 200 dolphin dives/swim
(200/2300)