12/23/14 Workout Recap - Keep it Movin'

12/23/14 - Levels 3 & 4

w/u: swim 10 minute choice
(~500)

PS:
- 10 x 25 scull ½ and swim ½ @ :10sR
- 8 x 50 pull @ :50/:55/1:00/1:05
(650/1100)

MS: 2 ROUNDS OF THE FOLLOWING:

- 300** steady, strong freestyle @ 4:15/4:45/5:15
- 4 x 25 (desc 1-4) @ :30/:35/:40
- 200** steady, strong freestyle @ 2:45/2:55/3:30
- 4 x 25 (desc 1-4) @ :30/:35/:40
- 100** steady, strong freestyle @ 1:25/1:45/1:55
- 4 x 25 (desc 1-4) @ :30/:35/:40

**Sprinters' option- can break into 6 x 50 or 3 x 100, 4 x 50 or 2 x 100, etc.
(1800/2900)

c/d: 200 EZ
(200/3100)

 

Posted on December 23, 2014 .