08/26/14 Workout Recap

Focused on STREAMLINING!!!!!

08/26/14
Levels 3 & 4

w/u: 300 free (25 Right/25 left/50 swim)
 200 IM Drill/Swim
200 Pull
(700)

PS: 12 x 25 @ :10sR - Start at middle of the pool
- accelerate into turn - push off wall - and STAY IN STREAMLINE to try to surge as far as possible….
- DO NOT break streamline until your body has come to an utter stop.

5 x 50 CHOICE @ :50/:55/:60/:10sR; streamline-focused
- APPLY what you learned about your streamline!!
(550/1250)

MS:
2 x 200 Free @ 2:45/2:50/3:30/3:45 - smooth and controlled
8 x 50 @ :50/:55/1:00 (build by 2’s)

2 x 200 Free @ 2:45/2:50/3:30/3:45 - smooth and controlled
6 x 50 @ :55/1:00/1:05 (build by 2’s)

2 x 200 Free @ 2:45/2:50/3:30/3:45 - smooth and controlled
4 x 50 @ 1:00/1:05/1:10 (build by 2’s)
(2100/3350)

c/d: 100 (alt. 25 scull/25swim)
(100/3450)


Level 2
w/u: 200 free (25 Right/25 left/50 swim)
100 IM
200 Pull
(500)

PS: 12 x 25 @ :10sR - Start at middle of the pool
- accelerate into turn - push off wall - and STAY IN STREAMLINE to try to surge as far as possible….
- DO NOT break streamline until your body has come to an utter stop.

5 x 50 CHOICE @ :10sR; streamline-focused
- APPLY what you learned about your streamline!!
(550/1050)

MS:
2 ROUNDS OF THE FOLLOWING:

2 x 200 Free @ 4:00/4:30/4:45/:10sR - smooth and controlled
6 x 50 @ 1:10/1:15/:10sR (build by 2’s)

(1400/2450)

c/d: 100 (alt. 25 scull/25swim)
(100/2550)

Posted on August 27, 2014 .