10/18/14 Workout Recap - FAST & CONTROLLED

Coach Retta joined the team swimming this morning - thanks for letting me hop in!  Workout was fast & furious, with some swift pulling, followed by 12 solid 25 sprints.  NICE WORK, EVERYONE!!

Levels 3 & 4

w/u: 200 swim choice/200 kick/300 pull
(700)

PS:
12 x 25 TURNS!! @ :30/:35/:40
start at middle of pool
- divide up and go to opposite ends, depending on # in lanes
- FOCUS, people!!  HARD in/HARD out - firm plants on the wall; any strokes!

12 x 25 Partner Pulls @ :10sR
(600/1300)

MS: 2 ROUNDS OF THE FOLLOWING:
5 x 100 pull - FAST, aim for :05sR - @ 1:20/1:25/1:30/1:35/1:40
*w/buoy; paddles are optional

- CHOICE OF:    1:00 HARD KICK on WALL
                           15 Air Squats (on deck)
                           
:30 Plank (on deck)
                           
20 In-Pool Calf Raises

- 12 x 25 SPRINT @ :40
*Odds - NON-FREE
*Evens - FREE

- 50 EZ

(1700/3000)

w/d: 200 EZ
(200/3200)


Level 2
w/u: 200 swim choice/150 kick/200 pull
(550)

PS:
12 x 25 TURNS!! @ :10sR
start at middle of pool
- divide up and go to opposite ends, depending on # in lanes
- FOCUS, people!!  HARD in/HARD out - firm plants on the wall; any strokes!

12 x 25 Partner Pulls @ :10sR
(600/1150)

MS: 2 ROUNDS OF THE FOLLOWING:
3 x 100 pull - FAST, aim for :05sR - @ 2:00/2:10/2:20
*w/buoy; paddles are optional

- CHOICE OF:  1:00 HARD KICK on WALL
                          15 Air Squats (on deck)
                          
:30 Plank (on deck)
                          
20 In-Pool Calf Raises

- 12 x 25 SPRINT @ :50
*Odds - NON-FREE
*Evens - FREE

- 50 EZ

(1300/2450)

w/d: 200 EZ
(200/2650)

Posted on October 18, 2014 .