08/13/14 Workout Recap - AT SCOTT H.S.

Here's what we'll be doing tonight at our temporary location!

08/13/14
Levels 3 & 4

w/u: 300 swim/200 kick/200 pull
(700)

PS: 12 x 50 @ :55/1:00/1:05/:10sR
1-4 - Drill/Swim
5-8 - Kick/Swim
9-12 - Over/Under (fins opt)
(600/1300)

8 x 25 CHOICE - BURST to 10y...then EZ @ :35/:40
(200/1500)

MS:
4 x 50 Fly @ :55/1:00/1:10
2 x 100 IM @ 1:40/1:50/2:00
4 x 25 FAST FREE @ :30
1 x 100 Free EZ

4 x 50 Back @ :55/1:00/1:10
2 x 100 IM @ 1:40/1:50/2:00
4 x 25 FAST FREE @ :30
1 x 100 Free EZ

4 x 50 Breast @ 1:00/1:05/1:15
2 x 100 IM @ 1:40/1:50/2:00
4 x 25 FAST FREE @ :30
1 x 100 Free EZ
(1800/3300)

w/d: 200 EZ
(200/3500)

 

Level 2
w/u: 200 swim/200 kick/200 pull
(600)

PS: 12 x 50 @ 1:15/1:20 OR :10sR
1-4 - Drill/Swim
5-8 - Kick/Swim
9-12 - Over/Under (fins opt)
(600/1200)

8 x 25 CHOICE - BURST to 10y...then EZ @ :40
(
200/1400)

MS:
4 x 50 Back @ :55/1:00/1:10
2 x 100 IM @ 1:40/1:50/2:00
4 x 25 FAST FREE @ :30
1 x 100 Free EZ

4 x 50 Breast @ 1:00/1:05/1:15
2 x 100 IM @ 1:40/1:50/2:00
4 x 25 FAST FREE @ :30
1 x 100 Free EZ
(1200/2600)

w/d: 200 EZ
(200/2800)

Posted on August 13, 2014 .