10/21/14 Workout Recap - Tom Shields Impersonations!

Levels 3 & 4

w/u:
200 OPEN TURNS - focus on underwater dolphin kicking for 7-10y after EACH WALL
6 x 50 - 25 Back/25 Breast
(500)

PS: 12 x 50 Free @ :50/:55/1:00
1st 4 have 4 dolphin kicks off wall
- 2nd 4 have 5 dolphin kicks off wall
- 3rd 4 have 6 dolphin kicks off wall
(600/1100)

MS: 3 Rounds of the Following:
4 x 50 FAST swim with fins @ :45/:55/1:05 **Aim for AT LEAST 10 sec rest**
2 x 200 Smooth Free @ 2:50/3:15/3:30 (80% Effort)|
(1800/2900)

c/d: 200 EZ
(200/3100)


Level 2
w/u:
200 OPEN TURNS - focus on underwater dolphin kicking for 7-10y after EACH WALL
4 x 50 - 25 Back/25 Breast
(400)

PS: 8 x 50 Free @ 1:15/1:20
1st 4 have 4 dolphin kicks off wall
- 2nd 4 have 5 dolphin kicks off wall
(600/1100)

MS: 2 Rounds of the Following:
4 x 50 FAST swim with fins @ 1:00/1:10 **Aim for AT LEAST 10 sec rest**
2 x 200 Smooth Free @ 3:50/4:20 (80% Effort)
(1200/2300)

c/d: 200 EZ
(200/2500)

Posted on October 23, 2014 .