12/09/14 Workout Recap - Power is the Name of the Game

Power is the name of the game today, as we do some in-water starts on sprints....so, be sure to NOT push off the walls during the series of 6 x 50s....instead, kick like hell and get yourself moving with your OWN POWER.

Levels 3 & 4 

w/u: 300 swim NO WALLS/ 5 x 50 kick (fins opt)
(550)

PS: 20 x 25 @ :35/:40 As Follows (choice of stroke):
#1-5: Focus on the Finish - HARD/NO BREATHS from flags to wall.
#6-10: Focus on TURNS - from middle of the pool/turn at wall and return to middle of the pool.
#11-15: Focus on Pull-out/Break-out from initial push off wall
#16-20: Focus on stroke technique

(500/1050)


MS1: 500 LOCO

(500/1550)

MS2:
All at :15sR

6 x [:30 HARD Vertical Kicking (no FINS) straight into sprint 25 then 25 EZ back to starting wall]

6 x [:30 Scull scrunched in a ball straight into sprint 25 then 25 EZ back to starting wall]

6 x [5 streamlined launches in a row, into sprint 25 then 25 EZ back to starting wall]

6 x 50 NON-FREE (25 Fast/25 EZ)

(~1200/2750)

c/d: 200 EZ
(200/3000)


Level 2
w/u: 200 swim NO WALLS/5 x 50 kick (fins opt)
(450)

PS: 12 x 25 @ :45/:50 As Follows (choice of stroke):
#1-3: Focus on the Finish - HARD/NO BREATHS from flags to wall.
#4-6: Focus on TURNS - from middle of the pool/turn at wall and return to middle of the pool.
#7-9: Focus on Pull-out/Break-out from initial push off wall
#10-12: Focus on stroke technique

(300/750)


MS1: 
All at :15sR

4 x [:30 HARD Vertical Kicking (no FINS) straight into sprint 25 then 25 EZ back to starting wall]

4 x [:30 Scull scrunched in a ball straight into sprint 25 then 25 EZ back to starting wall]

4 x [5 streamlined launches in a row, into sprint 25 then 25 EZ back to starting wall]

4 x 50 NON-FREE (25 Fast/25 EZ)

c/d: 100 EZ

Posted on December 9, 2014 .