11/22/14 Workout Recap - Mid-Swim Sprints

A little sprint set of 75s, followed by 25s.  It's amazing how you really have to get your body going during a mid-swim sprint; definitely valuable data to apply to racing.

A little sprint set of 75s, followed by 25s.  It's amazing how you really have to get your body going during a mid-swim sprint; definitely valuable data to apply to racing.

Levels 3 & 4
w/u: 300 swim (every 3rd length is dolphin dives)
         200 backstroke (25 lane line pull/25 swim)
(500)

PS: 10 x 50 under/over w/ FINS @ :15sR
- HYPERSPEED underwater streamlined fly kick on belly or back on way down
- EZ swim on way back
(500/1000)

MS: 2 ROUNDS OF THE FOLLOWING:
- 6 x 75 freestyle - middle 25 is FAST; others moderate - @ 1:10/1:20/1:30|
50 EZ

- 12 x 25 CHOICE by 3s - every 3rd is EASY; others FAST @ :30/:35/:40
- 100 EZ

(1800/2800)

c/d: 200 ez
(3000)


Level 2
w/u: 200 swim (every 3rd length is dolphin dives
         
200 backstroke (25 lane line pull/25 swim)
(400)

PS: 10 x 50 under/over w/ FINS @ :15sR
- HYPERSPEED underwater streamlined fly kick on belly or back on way down
- EZ swim on way back
(500/900)

MS: 1 ROUND OF THE FOLLOWING:
- 8 x 75 freestyle - middle 25 is FAST; others moderate - @ :10sR
- 50 EZ

- 12 x 25 CHOICE by 3s - every 3rd is EASY; others FAST @ :10sR
- 100 EZ
(1050/1950)

c/d: 200 ez (2150)

Posted on November 23, 2014 .