11/06/14 Workout Recap - Getting Meet Ready

With a meet just over a week away, we fine-tuned some of our technical skills today in the form of starts, turns, and drill work.  Of course, we also got our usual sprint work in as well, with some fast 50s.  Drop taper starts on SATURDAY!

Levels 3 & 4
w/u: 400 swim (every 4th 25 is NON-FREE)
        
4 x 50 - Dolphin Dives on way down/build Free on way back @ :10sR
(600)

PS: Starts/Breakouts & Turns -

LANES 1 & 2:

**EVERYONE practice at least 4 starts from the blocks; those doing relays at upcoming meet will practice exchanges as well

LANES 3 & 4:

**EVERYONE practice at least 8 FAST turns from middle of the pool; can go in both directions

  • REMEMBER - look at your knees; turn quickly; use the wall as a weapon

(~200/800)

MS: 4 Rounds of the Following:

  • 3 x 50 KICK (NO FINS) @ 1:10/1:20/1:25 (aim for :08-:10 sec rest)

  • 1 x 50 FAST FREE @ :45/:55/1:05 (aim for :05 sec rest)

  • 1 x 200 PULL (buoys & padds) @ 2:50/3:15/3:30 (aim for :08-:10 sec rest)

  • 1 x 50 EZ

  • Rest :30s in between each round

(1800/~2600)

c/d: 200 EZ
(200/~2800)

Level 2

w/u: 200 swim (every 4th 25 is NON-FREE)
        
4 x 50 - Dolphin Dives on way down/build Free on way back @ :10sR
(400)

PS: Starts/Breakouts & Turns -

LANES 1 & 2:

**EVERYONE practice at least 4 starts from the blocks; those doing relays at upcoming meet will practice exchanges as well

LANES 3 & 4:

**EVERYONE practice at least 8 FAST turns from middle of the pool; can go in both directions

  • REMEMBER - look at your knees; turn quickly; use the wall as a weapon

(~200/600)

MS: 3 Rounds of the Following:

  • 3 x 50 KICK (NO FINS) @ :10sR

  • 1 x 50 FAST FREE @ :10sR

  • 1 x 200 PULL (buoys & padds) @ :10sR

  • 1 x 50 EZ

  • Rest :30s in between each round

(1350/~1950)

c/d: 200 EZ
(200/~2150)

Posted on November 7, 2014 .