12/11/14 - Workout Recap; FAST 75s w/ IM Work

Levels 3 & 4
w/u: swim choice for 12 minutes
(600-700)

PS: 500 LOCO - KICK (FINS Opt, Board Opt)
(500/1200)

MS1: 10 x 75 @ 2:00/2:30, For the love of all things good, please TAKE ALL OF YOUR REST!!!!!!
- 75 HARD (choice) + 25 “float back”

(750/1950)

MS2: IM Set
3 x 50 as 25 drill/25 swim FLY @ :55/1:05/1:15
- drill is 3R/3L

100 IM @ 1:35/1:45/2:00

3 x 50 as 25 drill/25 swim BACK @ :55/1:05/1:15
- drill is the rotation with partial arm we did previously

100 IM @ 1:35/1:45/2:00

3 x 50 as 25 drill/25 swim BREAST @ 1:00/1:00/1:20
- drill as 1 up/2 down

100 IM @ 1:35/1:45/2:00

3 x 50 as 25 drill/25 swim FREE @ :55/1:05/1:15
- drill as doggy paddle (underwater recovery)

100 IM @ 1:35/1:45/2:00

(1000/2950)

c/d: 200 EZ
(200/3150)

Level 2
w/u: swim choice for 12 minutes
(500-600)

PS: 500 LOCO - KICK (FINS Opt, Board Opt)
(500/1100)

MS1: 6 x 75 @ 2:30/3:00, For the love of all things good, please TAKE ALL OF YOUR REST!!!!!!
- 75 HARD (choice) + 25 “float back”
(450/1550)

MS2: IM Set - all @ :10sR
5 x 50 as 25 drill/25 swim BACK
- drill is the rotation with partial arm we did previously

5 x 50 as 25 drill/25 swim BREAST
- drill as 1 up/2 down

5 x 50 as 25 drill/25 swim FREE
- drill as doggy paddle (underwater recovery)

(750/2250)

c/d: 200 EZ
(200/2450)

Posted on December 11, 2014 .