07/17/14 Workout Recap

GET YOUR #FINISGlide Snorkel ready for this one….working some high elbow mechanics leading into a swift IM set.  Enjoy!

07/17/14
Levels 3 & 4 - LCM

w/u: 300 swim (25 FIST + 75 FREE)
        200 Gradual - Rotisserie kick (fins opt)
(500)

PS1: 
10 x 50 w/ FINIS GLIDE snorkel @ :15sR
- 25 high elbow scull/25 smooth free
(500/1000)

MS1: 
5 x 100* Broken @ the 50 (PADDLES ONLY) @ 2:05/2:10/2:15/2:20 
*Moderate 1st 50 w/ FAST FINISH to wall
*Push off a few feet from wall and a few feet off wall and scull-in-place with knees tucked  into chest for :15 sec
* Then kick like hell to get yourself going for fast 30m, then EZ last 20m
(500/1500)

MS2:
4 x           [4 x 25 IMO Drill @ :40 OR :45
                100 IM @ 75% Effort
                50 EZ ]
(1000/2500)

w/d: 250
(200/2700)