10/04/14 Workout Recap

DOLPHIN KICKING!!  I read an interesting article highlighting how THE UNDERWATER DOLPHIN MASTER, Tom Shields, practices that powerful weapon.  One tip from Tom is working your underwaters during WARM-UP....AND also working on them by doing OPEN TURNS.  This is actually a great tool for Masters swimmers, who are often just a tad bit more in need of air than your average age grouper (at least mentally).  In today's "PS" (pre-set), we performed several 75s with OPEN TURNS, but with the goal of swiftly covering 7-10yrds off those turns via underwater dolphin kick.....hopefully creating muscle memories to carry-over into your "regular" flip turns throughout the remainder of the practice and beyond.  

10/04/14 - Levels 3 & 4
w/u: 300 swim/300 pull
(600)

PS:
8 x 75 @ 1:10/1:20/1:30
- ODDS - moderate swim
- EVENS - swim w/ OPEN TURNS - Goal is 7-10y dolphin kick off each wall
(600/1200)

MS:
5 x 50 Kick w/ FINS @ :55/:60/1:05
3 x 100 Free @ 1:20/1:30/1:40

5 x 50 Kick w/ FINS @ :50/:55/1:00
3 x 100 Free @ 1:20/1:30/1:40

5 x 50 Kick w/ FINS @ :45/:50/:55
3 x 100 Free  @ 1:20/1:30/1:40

(1650/2850)

w/d: 200 EZ (200/3050)

 

Level 2
w/u: 200 swim/200 pull (400)

PS:
6 x 75 @ :10sR
- ODDS - moderate swim
- EVENS - swim w/ OPEN TURNS - Goal is 7-10y dolphin kick off each wall
(450/850)

MS:

4 x 50 Kick w/ FINS @ 1:00/1:05/1:10
3 x 100 Free @ 2:05/2:15/2:25

4 x 50 Kick w/ FINS @ :55/1:00/1:05
3 x 100 Free  @ 2:05/2:15/5:25

4 x 50 Kick w/ FINS @ :50/:55/1:00
3 x 100 Free  @ 2:05/2:15/5:25

(1650/2350)

w/d: 200 EZ (100/2450)

Posted on October 4, 2014 .