10/06/04 Workout Recap - Work those TURNS

Where did the swimmers go????   Oh yeah, TENNESSEE TUMBLERS!

Where did the swimmers go????   Oh yeah, TENNESSEE TUMBLERS!

10/07/14 - Levels 3 & 4
w/u: 300 choice swim + 300 (alternate kickboard kick & kickboard swim by 50)
(600)

PS: 12 x 25 @ :30/:35/:40
BURST off wall to 10-12y, then EZ to other end
- Choice of stroke
(300/900)

MS: TWO ROUNDS of the following:
5 x 50 Tennessee Tumblers @ :10sR

Tennessee Tumblers:
Push off the wall and swim to the flags near the opposite side of the pool. When you swim under the flags, dive underwater and kick into the wall. Stay under the water as you perform a flip turn or open-turn. Push off and streamline kick until you are past the flags. Pop up and continue swimming back to the wall you started at.

- 5 x 50 Back/Breast by 25 @ :10sR *COUNT STROKES/WORK TURN*

- 5 x 50 Two-Turn 50s @ :10sR….START in middle of the pool to include both walls in your 50

- 5 x 50 “Dryland 50s” @ :10sR *START AT BULKHEAD END*
 - SPRINT 25 - get out and do 30 crunches OR 10 push-ups OR :30 plank OR :30 wall sit - THEN 25 EZ
(2000/2900)

c/d: 200 EZ
(200/3100)


Level 2
w/u: 200 choice swim + 200 (alternate kickboard kick & kickboard swim by 50)
(400)

PS: 12 x 25 @ :40
BURST off wall to 10-12y, then EZ to other end
- Choice of stroke
(300/700)

MS: TWO ROUNDS of the following:
5 x 50 Tennessee Tumblers @ :10sR

Tennessee Tumblers:
Push off the wall and swim to the flags near the opposite side of the pool. When you swim under the flags, dive underwater and kick into the wall. Stay under the water as you perform a flip turn or open-turn. Push off and streamline kick until you are past the flags. Pop up and continue swimming back to the wall you started at.

- 5 x 50 Two-Turn 50s @ :10sR….START in middle of the pool to include both walls in your 50

- 5 x 50 “Dryland 50s” @ :10sR *START AT BULKHEAD END*
 - SPRINT 25 - get out and do 30 crunches OR 10 push-ups OR :30 plank OR :30 wall sit - THEN 25 EZ
(1500/2200)

c/d: 200 EZ
(200/2400)

Posted on October 7, 2014 .