10/16/14 Workout Recap - Speed & Power

Levels 3 & 4

w/u: 12 minutes CHOICE
(~600)

PS: 12 x 50 Kick w/ FINS @ :50/:55/:60/:10sR
**Every 3rd is ALL OUT**

12 x 25 @ :10sR
swim freestyle to middle of pool, then fast turn and end up on back - Streamlined FLY KICK on back to starting wall
(900/1500)

MS: 2 ROUNDS OF THE FOLLOWING:

- 3 x 50 FAST FREE w/ 5 Deck Pull-outs (act like you’re getting out) after EACH 50 - :15sR

- 3 x 100 Free OR IM @ 75% effort w/ 5 Dive-Down Streamlined Power Launches after EACH 100 - :15sR

- 12 x 25 @ :45/:50 - Take ALL of your rest

  • Odds: Run-in Dive** Sprint FREE
  • Evens: Recovery

**If you do not wish to run, you can dive-in off side for all odds, or you can push start.

(1500/3000)

C/D: 200 EZ
(200/3200)


Level 2
w/u: 12 minutes CHOICE
(~500)

PS: 12 x 50 Kick w/ FINS @ :60/1:05/:10sR
**Every 3rd is ALL OUT**

12 x 25 @ :10sR
swim freestyle to middle of pool, then fast turn and end up on back - Streamlined FLY KICK on back to starting wall

(900/1400)

MS:
5 x 50 FAST FREE w/ 5 Deck Pull-outs (act like you’re getting out) after EACH 50 - :15sR

- 5 x 100 Free @ 75% effort w/ 5 Dive-Down Streamlined Power Launches after EACH 100 - :15sR

12 x 25 @ :50/1:00 - Take ALL of your rest

  • Odds: Run-in Dive** Sprint FREE

  • Evens: Recovery

**If you do not wish to run, you can dive-in off side for all odds, or you can push start.

(1050/2450)

C/D: 200 EZ
(200/2650)

Posted on October 17, 2014 .