07/31/14 Workout Recap

Get some speed work in before in-season meet this weekend!

07/31/14
All Levels - LCM
*Modified Paul Yetter workout (T2 Aquatics)*

w/u: 2x: 100 Swim/50 Kick/100 IM Drill/50 KB Pull
*Level 2 omit the 100 IM Drill for 500*
(600)

PS: 12×50 “Thirds” — 3 of each stroke (for fly, can be 25 drill/25 swim)
- Level 2 (can do 25m stroke/25m free) @ 1:15/1:30/:10sR
- Level 3 @ 1:10/1:20
- Level 4 @ :55/1:05
(600/1200)

MS:
2×50 Paddles, B Every 5th (:55/1:05/1:15/:10sR)
1×25 Tarzan to middle @ :40/:45/:10sR
1×25 Choice from middle to wall (4 FAST stroke cycles) @ :40/:45/:10sR

4×50 Paddles, B Every 5th (:55/1:05/1:15/:10sR)
1×25 Tarzan to middle @ :40/:45/:10sR
1×25 Choice from middle to wall (4 FAST stroke cycles) @ :40/:45/:10sR

6×50 Paddles, B Every 5th (:55/1:05/1:15/:10sR)
1×25 Tarzan to middle @ :40/:45/:10sR
1×25 Choice from middle to wall (4 FAST stroke cycles) @ :40/:45/:10sR
(750/1950)

Levels 3 & 4 only; optional for Level 2
12×50 FINS @ (1:05/1:15/1:25/:10sR)
#1 Cruise
#2 Fast 15M*
#3 Fast 25M*
#4 Fast 35M*
(600/2550)

100 easy
(2650 or 1950 for shorter Level 2)

Posted on July 31, 2014 .