10/02/14 Workout Recap - "Sneaky Set"

Today's main set was described as "sneaky" - the forearms were a-burnin' after all the chair sculling mixed in with FAST 25s.  Topped off with sprint kick relays, today was an all-around body conditioning day.  NOTE - on the pre-set 25s, focus on what makes YOUR finish a FAST one...is it stretching out in front?  Is it head-down position?  Whatever it is, why not swim that way ALL OF THE TIME?  If swimming "head down" makes you drive into the wall, why not swim head down ALL OF THE TIME to drive into the water with each and every stroke?  Something to think about, swimmers!

10/02/14 - Levels 3 & 4
w/u: 300 swim (75 free + 25 non-free)
        300 (50 kicking using pull buoy as “kickboard”/50 pull)
(600)


PS: 10 x 50 @ :55/1:00/1:05
25 Freestyle Drill + 25 Free swim
Drills: fists, one arm, catch-up, head-up, 3-6-3, high elbow scull, fingertip drag

10 x 25 @ :30/:35/:40
BUILD Free to FAST finish
(750/1350)

MS:
200 Pull (buoy & paddles) @ 2:50/3:05/3:25

12 x 75 @ :15sR
25 chair scull/25 FAST/25 EZ
- *Middle 25 is IM Order*

200 Pull (buoy & paddles) @ 2:50/3:05/3:25
(1300/2650)

*KICK RELAYS WITH FINS (in water start)*
race is 50 x person, ALL OUT, LIGHTS OUT, LIKE YOU MEAN IT, PEOPLE!!
- each person must go 2x
(~200/2850)

c/d: 200 EZ
(200/3050)

Level 2

w/u: 200 swim (75 free + 25 non-free)
        
300 (50 kicking using pull buoy as “kickboard”/50 pull)
(500)

PS: 8 x 50 @ 1:15/1:25
25 Freestyle Drill + 25 Free swim
Drills: fists, one arm, catch-up, head-up, 3-6-3, high elbow scull, fingertip drag

8 x 25 @ :40
BUILD Free to FAST finish
(600/1100)

MS:
200 Pull (buoy & paddles) @ 4:00/4:30

8 x 75 @ :15sR
25 chair scull/25 FAST/25 EZ

200 Pull (buoy & paddles) @ 4:00/4:30
(1000/2100)

*KICK RELAYS WITH FINS (in water start)*
- race is 50 x person, ALL OUT, LIGHTS OUT, LIKE YOU MEAN IT, PEOPLE!!
- each person must go 2x

(~200/2300)

c/d: 200 EZ
(200/2500)

Posted on October 2, 2014 .