07/29/14 Workout Recap

Got a swift-speed workout in today in preparation for this weekend's upcoming meet.  Be sure to change up the strokes within the BURST 25s, as well as the broken 100s.  AND, go EZ on the 200s that read "EZ"; stretch LATS!

07/29/14
All Levels - LCM

w/u:
200 free - STRETCH for DPS
200 IM Drill
100 as 25 doggy paddle (underwater recovery)/25 free
(500)

PS1:
6 x 50 Pull (padds opt.) @ :55 OR 1:05 OR 1:15
12 x 25 @ :35/:40/:45/:50
- BURST for 12.5m/EZ for 12.5m
- MIX UP STROKES
(600/1100)

MS: 
2 ROUNDS OF (5 X 100) + 200
**Level 2 do just 1 round

[ 5 x BROKEN 100*
- L2 - @:10sR
- L3 - @2:05 OR 2:15
- L4 - @1:50 OR 1:55

*Each 100 is 75 moderate freestyle or stroke - PAUSE & TREAD for :10sR - then “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL

200 EZ Kick @ :10sR
(1400/2500)

c/d: 300 EZ Pull (Paddles Opt)
(300/2800)

Posted on July 29, 2014 .