08/21/14 Workout Recap & Saturday Reminder

REMINDER - practices are now on SATURDAYS at 7:30am on the "MEMBER" side of the bulkhead.  This now replaces Sunday practices indefinitely.  **Be sure to come THIS SATURDAY, as we'll have some prizes to be earned**

Enjoy this SPRINTER'S DELIGHT challenge!  Remember to do 5 rounds of the ENTIRE set - starting with the 3-point sprints THROUGH the EZ 100 Free!  Some swimmers elected to race the fast 50's off the blocks, resulting in a few unofficial Masters Nat Qualifying times!  #beastmode

08/21/14
Levels 3 & 4
Sprinter’s Delight!!

w/u: 200 swim
      
3 x 100 (alt. kickboard swim & tombstone kick by 25)
       
8 x 25 IM Order @ :10sR, FOCUS ON TECHNIQUE
(700)

PS: 10 x 50 as TWO-TURN 50’s @ :50/:55/1:05
- Start at middle of pool-accelerate into both walls/strong turns and back to middle
(500/1200)

MS:
5 rounds of the following:

- 1 x CONTINUOUS 3-point SWIM performed as:
    - Sprint swim to middle/EZ back to wall 
    - Sprint swim to far flags/EZ back to wall
    - Sprint swim to far wall/EZ back to wall

*rest 15s*

             - 1 x CONTINUOUS 3-point KICK performed as:
                 
- Sprint KICK to middle/EZ back to wall
                 
- Sprint KICK to far flags/EZ back to wall
                
- Sprint KICK to far wall/EZ back to wall

*rest 30s-60s*

- 1 x 50 ALL OUT CHOICE!!!!  GET TIME!!!!!
(Keep each following round’s 50 within 1-2 sec of 1st round’s time)

 - 100 EZ

(2000/3200)

C/D: Additional 100 EZ
(100/3300)

 

Level 2

w/u: 200 swim
3 x 100 (alt. kickboard swim & tombstone kick by 25)
 4 x 25 IM Order @ :10sR, FOCUS ON TECHNIQUE
(600)

PS: 8 x 50 as TWO-TURN 50’s @ 1:05/1:10/1:15
- Start at middle of pool-accelerate into both walls/strong turns and back to middle
(400/1000)

MS: 4 rounds of the following:

- 1 x CONTINUOUS 3-point SWIM performed as:
    - Sprint swim to middle/EZ back to wall 
    - Sprint swim to far flags/EZ back to wall
    - Sprint swim to far wall/EZ back to wall

*rest 15s*

             - 1 x CONTINUOUS 3-point KICK performed as:
                 
- Sprint KICK to middle/EZ back to wall
                 
- Sprint KICK to far flags/EZ back to wall
                 
- Sprint KICK to far wall/EZ back to wall

*rest 30s-60s*

- 1 x 50 ALL OUT CHOICE!!!!  GET TIME!!!!!
(Keep each following round’s 50 within 1-2 sec of 1st round’s time)

  - 100 EZ
(1600/2600)

C/D: Additional 100 EZ
(100/2700)