12/27/14 - Post-Christmas Workout

12/27/14 - Levels 3 & 4

w/u: 200 swim
       4 x 50 kick @ :10sR

(400)

PS: 10 x 50 @ :10sR Freestyle Drills as follows:
2 x [25 Tarzan/25 Swim
       25 Fists/25 Swim
       25 Catch-up/25 Swim
       25 3-6-3/25 Swim
       25 Choice Drill/25 Swim]

(500/900)

MS: Pulls w/ a side of 25s

10 x 50 Pull with BUOY ONLY - :55/1:00/1:05/1:10
8 x 25 w/ FINS - Over/unders
*down underwater @ :15sR, back smooth free @ :30/:35

10 x 50 Pull with BUOY & PADDS - :50/:55/1:00/1:05
8 x 25 w/ FINS - Over/unders
*down underwater @ :15sR, back smooth free @ :30/:35

10 x 50 Pull with PADDS ONLY - :45/:50/:55/1:00
8 x 25 w/ FINS - Over/unders
*down underwater @ :15sR, back smooth free @ :30/:35

(2100/3000)

c/d: 100 choice
3100 Yards

12/27/14 - Level 2

w/u: 200 swim
       4 x 50 kick @ :10sR

(400)

PS: 10 x 50 @ :10sR Freestyle Drills as follows:
2 x [25 Tarzan/25 Swim
       25 Fists/25 Swim
       25 Catch-up/25 Swim
       25 3-6-3/25 Swim
       25 Choice Drill/25 Swim]

(500/900)

MS: Pulls w/ a side of 25s

10 x 50 Pull with BUOY & PADDS - :50/:55/1:00/1:05
8 x 25 w/ FINS - Over/unders
*down underwater @ :15sR, back smooth free @ :30/:35

10 x 50 Pull with PADDS ONLY - :45/:50/:55/1:00
8 x 25 w/ FINS - Over/unders
*down underwater @ :15sR, back smooth free @ :30/:35

(1400/2300)

c/d: 100 choice
2400 Yards

Posted on December 28, 2014 .