11/15/14 Workout Recap - Pre-Meet Race Pace

Final prep for those swimming at the Louisville Invite; for others, just a simple "rounds" practice to work all parts of your freestyle stroke.  DROP TAPER was in full effect for the meet group, which certainly made the others jealous!!  :)

WORKOUT FOR MEET GROUP
200 swim choice
4 x 50 IM order; 25 kick/25 drill
6 x 50 pull @ :45/:55

8 x 25 Choice Build @ :35/:40
OR
8 x 25 @ 50 OR 100 Race Pace w/ :15sR

100 EZ

WORKOUT FOR NON-MEET GROUP
w/u: 200 swim choice/4 x 50 IM order (25 kick/25 drill)/200 pull
(600)

PS: 5 x 100 IMs  (Level 2 is 5 x 100 as 50 back OR breast SWIM + 50 free) @ :15sR
Odds are DRILL
- Evens are swim
(500/1100)

MS:  3 ROUNDS OF THE FOLLOWING (Level 2 do 2 rounds):
2 x 100 free @ 1:35/1:45/1:55/:10sR
- 2 x 100 kick (fins optional) @ 1:45/1:55/2:05/:10sR
- 2 x 100 pull (buoy & padds) @ 1:35/1:45/1:55/:10sR
(1800/2900)

c/d: 200 EZ
(3100)

Posted on November 17, 2014 .