11/01/14 Workout Recap

Levels 3 & 4 

w/u: 200 swim choice/200 pull/200 kick on your side (FINS)
(600)

PS: 8 x 100 Pull @ 1:30/1:40/1:50
buoy & padds
(800/1400)

MS: 2 Rounds of the Following - ALL WITH FINS:
6 Flag-to-Flag Sprints  - Try No Breath (ALL OUT) @ :50
- 50 EZ
- 100 Fly Kick on Back @ :10sR
10 x 50 Freestyle focus on kicking @ :50/:55/1:00
(1500/2900)

c/d: 200 EZ
(200/3100)


Level 2
w/u: 200 swim choice/150 pull/100 kick on your side (FINS)
(450)

PS: 6 x 100 Pull @ 2:20
- buoy & padds
(600/1050)

MS: 2 Rounds of the Following:
6 Flag-to-Flag Sprints w/FINS (ALL OUT) @ :50
- 50 EZ
- 10 x 50 Free w/ FINS, focus on kicking @ 1:20/1:30
(1300/2350)

Posted on November 3, 2014 .