08/10/14 Workout Recap

When swimming with NO WALLS, don't get lazy on your self-starting.  Be sure to rev up your legs after flipping at the "T" so you can power back into swim mode.

08/10/14
Levels 3 & 4

w/u: 2 x [200 swim + 100 kick]
(600)

PS: 2 x 300 Pull @ :15sR
*vary breathing patterns; build within each 100
(
600/1200)

MS1: 20 x 50 @ :50 OR :55 OR 1:00
- 10 are choice Free Drill
- 10 are kick (fins optional)
(1000/2200)

MS2: 3 Rounds of:
              
200 Swim NO WALLS @ :10sR
              
4 x 25 Sprint Choice @ :30 OR :40
(900/3100)

w/d: 200 choice
(200/3300)

 

Level 2

w/u: 2 x [200 swim + 100 kick]
(600)

PS: 2 x 300 Pull @ :15sR
*vary breathing patterns; build within each 100
(600/1200)

MS1: 20 x 50 @ :10sR
- 10 are choice Free Drill
- 10 are kick (fins optional)
(1000/2200)

MS2: 2 Rounds of:
               
200 Swim NO WALLS @ :10sR
               
4 x 25 Sprint Choice @ :45 OR :50
(600/2800)

w/d: 100 choice
(100/2900)

Posted on August 10, 2014 .