09/11/14 Workout Recap

09/11/14
Levels 3 & 4

w/u: 300 swim
       
6 x 50 Kick w/ fins @ :10sR
(600)

PS: 12 x 25 @ :30/:35/:40
- BURST 1st 10 yards; then EZ remaining 15 yrds
(300/900)

MS:
3 Rounds of the Following:

- 300 Pull (buoy & paddles) - play with different breathing patterns by 100
         @ 4:15/4:25/4:45/5:00

- 3 x 100 FREE - BROKEN: 75 build, then take :10sR at wall, then AS FAST AS POSSIBLE for last 25
         
@ 1:30/1:40/1:50/2:00

*Optional :30sR in between each round*

(1800/2700)

*CONTINUOUS TEAM RELAY* - everyone must go at least twice

c/d: 200 EZ
(~3000)

 

Level 2
w/u: 200 swim
        6 x 50 Kick w/ fins @ :10sR
(500)

PS: 10 x 25 @ :40 OR :10sR
- BURST 1st 10 yards; then EZ remaining 15 yrds
(250/750)

MS:
2 Rounds of the Following:

- 200 Pull (buoy & paddles) @ :15sR

- 4 x 100 FREE - BROKEN: 75 build, then take :10sR at wall, then AS FAST AS POSSIBLE for last 25; entire 100 @ :15sR

*Optional :30sR in between each round*

(1200/1950)

*CONTINUOUS TEAM RELAY* - everyone must go at least twice

c/d: 200 EZ
(~2250)

Posted on September 11, 2014 .