08/07/14 Workout Recap

Stroke Work Today!!!  Drills are explained within the "workout lingo" doc on our site.  For the sculling portion, swimmers need to make sure that 1) they are in a "ball" with knees tucked into chest w/ tight core and 2) they do NOT push off the bottom for the 2nd 50; needs to be SELF-START.

08/07/1
Levels 3 & 4

w/u:
300 Swim - every 4th length non-Free
200 Alternate breast kick with arms at hips (high heels)/swim breast x 25
200 Alternate kick with board/swim with board x 25
(700)

MS1: All @ :10sR
2 x 50 3R/3L/3 Full Back
2 x 50 as 25 smooth tech Back/25 free
2 x 25 SPRINT BACK

2 x 50 1 up/2 down Breast
2 x 50 as 25 smooth Breast (focus on technique)/25 free
2 x 25 SPRINT BREAST

2 x 50 3R/3L/3Both Fly
2 x 50 as 25 smooth Fly (tech)/25 free
2 x 25 SPRINT FLY

2 x 50 3R/3L/3 Full Free
2 x 50 as smooth free
2 x 25 SPRINT FREE
(1000/1700)

MS1: 
300 LOCO Kick
*25 EZ/25FAST; 50EZ/50FAST; 75EZ/75FAST

6 x 100* PADDLES ONLY, Broken @ the 50 @ 1:45/1:55/2:05
*Build 1st 50 w/ FAST FINISH to wall
*Push off a few feet from wall and scull-in-place with knees tucked  into chest for :15 sec
* Then kick like hell to get yourself going for fast 30m, then EZ last 20m

300 LOCO Kick
*25 EZ/25FAST; 50EZ/50FAST; 75EZ/75FAST
(1200/2900)

w/d: 200 Scull/Swim
(200/3100)

Level 2
w/u:
200 Swim
100 Alternate breast kick with arms at hips (high heels)/swim breast x 25
200 Alternate kick with board/swim with board x 25
(500)

MS1: All @ :10sR
2 x 50 3R/3L/3 Full Back
2 x 50 as 25 smooth tech Back/25 free
2 x 25 SPRINT BACK

2 x 50 1 up/2 down Breast
2 x 50 as 25 smooth Breast (focus on technique)/25 free
2 x 25 SPRINT BREAST

2 x 50 3R/3L/3 Full Free
2 x 50 as smooth free
2 x 25 SPRINT FREE
(750/1250)

MS1: 
300 LOCO Kick
*25 EZ/25FAST; 50EZ/50FAST; 75EZ/75FAST

5 x 100* PADDLES ONLY, Broken @ the 50 @ 1:45/1:55/2:05
*Build 1st 50 w/ FAST FINISH to wall
*Push off a few feet from wall and scull-in-place with knees tucked  into chest for :15 sec
* Then kick like hell to get yourself going for fast 30m, then EZ last 20m

300 LOCO Kick
*25 EZ/25FAST; 50EZ/50FAST; 75EZ/75FAST
(1100/2350)

w/d: 200 Scull/Swim
(200/2550)

Posted on August 7, 2014 .