08/28/14 Workout Recap

FASSSSSTTTTTEN YOUR SEATBELTS!

08/28/14
Levels 3 & 4

w/u:
400 swim w/ FINS (focus on upkick & downkick)
3 x 100 Kick choice (FINS Opt) @ :10sR
(700)

PS: 8 x 50 (FINS Opt) @ :15sR
- 25 hyperspeed underwater + 25 EZ Free
(400/1100)

MS: Can do all Free or change-up strokes/IMO per grouping
#1: 16 x 50 as 4 rounds of:
- 2 x 50 Drill @ :55/:60/1:05/1:10
- 1 x 50 FAST @ :50/:55/:60/1:05
- 1 x 50 EZ @ :10sR
(800/1900)

#2: 12 x 50 as 3 rounds of:
- 1 x 50 Kick (NO FINS) @ 1:15/1:20/1:30/1:45
- 1 x 50 FAST @ :50/:55/:60/1:05
- 1 x 50 EZ @ :10sR
(600/2500)

#3: 8 x 50 as 4 rounds of:
- 1 x 50 FAST @ :50/:55/:60/1:05
- 1 x 50 Pull EZ @ :10sR
(400/2900)

#4: 3 x ALL OUT 50’s (FROM BLOCKS, if you wish)
@ 3:00 or 4:00 (EACH)
(150/3050)

c/d: 200 Choice
(200/3250)


Levels 1 & 2
w/u (Levels 1&2):
300 swim w/ FINS (focus on upkick & downkick)
3 x 100 Kick choice (FINS Opt) @ :10sR
(600)

PS (Levels 1&2): 8 x 50 (FINS Opt) @ :15sR
- 25 hyperspeed underwater + 25 EZ Free
(400/1000)

MS:
#1 (Levels 1&2): 12 x 50 as 3 rounds of:
- 1 x 50 Kick (NO FINS) @ 1:15/1:20/1:30/1:45
- 1 x 50 FAST @ :50/:55/:60/1:05
- 1 x 50 EZ @ :10sR
(600/1600)

#2 (Level 2 ONLY) 8 x 50 as 4 rounds of:
- 1 x 50 FAST @ :50/:55/:60/1:05
- 1 x 50 Pull EZ @ :10sR
(
400/2000)

#3 (Levels 1 & 2): 3 x ALL OUT 50’s (FROM BLOCKS, if you wish)
@ 3:00 or 4:00 (EACH)
(150/2150)

c/d: 200 Choice
(200/2450 for Level 2)
(1950 for Level 1)

 

Posted on August 28, 2014 .