11/04/14 Workout Recap - Fun & Tough

Had some fun with kickboard diving this AM - great, unique way to work leg power and lung capacity!  We followed that up with some swift 50s...the team didn't think the MS looked bad until about the 4th roundn- then the heavy breathing and red faces starting making their appearances!!

Levels 3 & 4

w/u: 200 free/ 200 IM Drill/200 Kick (buoy out in front; use snorkel if you have one)
(600)

PS: 10 x 75 Free; Middle 25 is FAST
@ 1:10/1:20/1:30

(750/1350)

6 x 50 Kickboard Diving! @ :15sR
Kick with board for first 25; On way back, kick to middle of pool and DIVE DOWN WITH KICKBOARD and touch the bottom of the pool

(300/1650)

MS:  24 x 50 as 6 Rounds of the Following:
*Odd Rounds FREE; Even Rounds CHOICE
1 - Swim with Fists @ :50/1:00/1:05
2 - Descend Stroke Count @ :45/:55/1:00
3 - Build by 25 @ :40/:50/:55
4 - FAST @ :35/:45/:50

(1200/2850)

c/d: 200 swim
(200/3050)

 

 Level 2

w/u: 200 free/100 (50 breast/50 back)/200 Kick (buoy out in front; use snorkel if you have one
(500)

PS: 6 x 75 Free; Middle 25 is FAST @ :10sR
(450/950)

5 x 50 Kickboard Diving! @ :15sR
Kick with board for first 25; On way back, kick to middle of pool and DIVE DOWN WITH KICKBOARD and touch the bottom of the pool

(250/1200)

MS:  16 x 50 as 4 Rounds of the Following:
1 - Swim with Fists @ :10sR
2 - Descend Stroke Count @ :10sR
3 - Build by 25 @ :15sR
4 - FAST @ :20sR

(800/2000)

c/d: 200 swim
(200/2200)

Posted on November 4, 2014 .