12/18 & 12/20/14 Workout Recaps - 12 Days of Christmas

12/20/14 - All Levels

*12 Days of Christmas*

12 x 50 on :10sR (odds swim, evens drill/swim)

11 x flip turns from middle of the pool @ :10 or :15sR

10 x 75 WITH FINS (Odds IM; evens side kicking) @ :15sR

9 x 25 scull ½ and swim ½

8 x 50 pull @ :15sR (fast/easy)

7 x HIGH FIVES

6 x 50 swim (descend 1-3, 4-6) @ :15sR

5 x streamline jumps

4 x 25 IM Order on :10sR

3 x 100 as 50 kick/50 swim @ :15sR

2 x 150 build each 50 on :15sR

1 x 100 c/d


12/18/14- Levels 3 & 4

w/u: 4 x 200 as S-K-I-P
- Swim - Kick - IM Drill/Swim - Pull
(800)

PS: 12 x 25 Choice, Build to Finish @ :30 or :40
*NO breathing within flags, head down at the wall
(300/1100)

MS1:
3 x [200 Free
      
 8 x Flag-to-Flag Sprints
       50 EZ]

- L4: 200 @ 2:45 OR 2:55; Sprints @ :25
- L3: 200 @ 3:30 OR 3:45; Sprints @ :30
- All: 50 EZ @ :15sR
(~1200/2300)

MS2: 10 x 50 Free @ :15sR - START AT BULKHEAD END
- FAST on way down, then *Dryland OR Wall Kicking, then EZ on back back
- 2 rounds of the following OR stay in water and hard kick HARD for :30s in between all 25s

#1 - 10 mock get-outs
#2 - 30 crunches
#3 - 10 push-ups (military or on knees)
#4 - :30s plank
#5 - :30 HARD wall kick
(400/2700)

w/d: 200 swim/scull/dolphin dives
Approx. 3000 Total + Drylands

Level 2
w/u: 3 x 150 as S-K-P
- Swim - Kick - Pull
(450)

PS: 12 x 25 Choice, Build to Finish
L2 @ :40 OR :45
*NO breathing within flags, head down at the wall
(300/900)

MS1:
3 x [100 Free
        8 x Flag-to-Flag Sprints
        50 EZ]
- 100 @ 2:00 OR 2:10; Sprints @ :30 OR :35
- 50 EZ @ :15sR
(~1000/1900)

MS2: 8 x 50 Free @ :15sR
- FAST on way down, then *Dryland OR Vertical Kicking, then EZ on back back
- 2 rounds of the following OR stay in water and vertical kick HARD for :30s in between 25s

#1 - 10 on-deck pull-outs
#2 - 30 crunches
#3 - 10 push-ups (military or on knees)
#4 - :30s plank
(400/2300)

w/d: 200 swim/scull/dolphin dives
Approx. 2350 Total + Drylands

Posted on December 21, 2014 .