07/22/14 Workout Recap

Pair up for some pulling fun, followed by 50s technique work…then, move on to mid-D/sprint main set……FUN to write and to do!

07/22/14
Levels 3 & 4 - LCM

w/u: 400 Kick/Swim/Drill/Swim by 25
(400)

PS: 8 x 50 Partner Pulls @ :10sR - SWITCH POSITIONS AT 25m
(400/800)

MS1: Playing with hand entry/forearm
8 x 50 @ 1:00/1:05/1:10/1:15
- Evens: FISTS
- Odds: WIDE ENTRY - For 1st 25m, start out 50 SUPER WIDE entry, then narrow inward until “sweet spot”; use that entry width on final 25m
(400/1200)

MS2:
3 x        [300 Pull @ 5:10/5:20/5:30 - Buoy or Band ONLY
             4 x 50 (Desc. 1-4) @ :55/1:00/1:05/1:10]

(1500/2700)

C/D: 200 Mix of Breast/Back/Free
(200/2900) or 2200 (Level 2)

Level 2 - 2 Rounds of MS2 and reduce Pull to 200; Alter Intervals by adding :10s to greatest interval