08/23/14 Workout Recap

Glad to see everyone at our first SATURDAY Practice!  Remember, Saturdays REPLACE Sundays, so no practice tomorrow!  :)

*On this workout, you may opt to HARD KICK at wall in place of planks

Levels 3 &4
w/u:    200 swim
          
300 (50 Free/50Back)
          200 streamlined kick on back
(700)

PS: 5 x 100 Aerobic Pull w/buoy (padds opt)
@ 1:30/1:35/1:40/1:45
(500/1200)

MS:
3 OR 4 Rounds of the following:

8 x 25 Free @ :30/:35/:40 - GOAL is 100 PACE!!!!!
- AFTER you’re finished with all 8 25s, GET OUT and perform 3 x :30 planks
(:10sR in between each plank)

                +

8 x 50 Free @ :50/:55/1:00 (Descend 1-4, 5-8)
- AFTER you’re finished with all 8 50s, PERFORM 5 streamlined launches off bottom of the pool
(1800/3000 OR 2400/3600)

w/d: 200 Choice
(3200 OR 3800)

 

Level 2
|
w/u:    200 swim
           
200 (50 Free/50Back
          
 100 streamlined kick on back
(500)

PS: 5 x 100 Aerobic Pull w/buoy (padds opt)
@ 1:55/2:00/2:10
(500/1000)

MS:
3 Rounds of the following:

8 x 25 Free @ :40/:45/:50 - GOAL is 100 PACE!!!!!
- AFTER you’re finished with all 8 25s, GET OUT and perform 3 x :30 planks
(:10sR in between each plank)

                +

6 x 50 Free @ 1:05/1:10/1:15 (Descend 1-4, 5-8)
- AFTER you’re finished with all 8 50s, PERFORM 5 streamlined launches off bottom of the pool
(1500/2500)

w/d: 200 Choice
(2700)