09/13/14 Workout Recap

Paced out some 50s today...start smart so you're not going all-out for the last set of 5.....PREPARE for a lil' TT action at the end.  :)

09/13/14
LANES 1 & 2 (closest to bulkhead)

w/u: 200 swim/200 kick/200 pull
(600)

PS: 10 x 75 @ 1:15/1:25/1:40 - (snorks opt.)
- 25 kick/25 drill/25 swim
- 2 rounds of IMO + 2 choice at end
(750/1350)

MS:
5 x 50 free @ :45/:50/:55/:60 - GET AVERAGE TIME (will be “baseline” time)
5 x 50 free hitting Baseline minus 1 sec. @ :45/:50/:55/:60
5 x 50 free hitting Baseline minus 3 sec. @ :45/:50/:55/:60

:30sR

5 x 50 kick** @ 1:10/1:15/1:25 - GET AVERAGE TIME (will be “baseline” time)
5 x 50 kick hitting Baseline minus 1 sec. @ 1:10/1:15/1:25
5 X 50 kick hitting Baseline minus 3 sec. @ 1:10/1:15/1:25
**FINS Optional (if fins, drop interval by 10 sec)

:30sR

(1500/2850)

50 FREE ALL OUT TIME TRIAL (from block - opt.)

c/d: 200 EZ PEAZY
(250/3100)


LANE 3 (furthest from bulkhead)
w/u: 150 swim/150 kick/150 pull
(450)

PS: 6 x 75 @ :10sR - (snorks opt.)
- 25 kick/25 drill/25 swim
- #3 and #6 must be non-free
(450/900)

MS:
4 x 50 free @ 1:10/1:20/:10sR - GET AVERAGE TIME (will be “baseline” time)
4 x 50 free hitting Baseline minus 1 sec. @ 1:10/1:20/:10sR
4 x 50 free hitting Baseline minus 3 sec. @ 1:10/1:20/:10sR

:30sR

4 x 50 kick** @ 1:20/1:30/:10sR - GET AVERAGE TIME (will be “baseline” time)
4 x 50 kick hitting Baseline minus 1 sec. @ 1:20/1:30/:10sR
4 X 50 kick hitting Baseline minus 3 sec. @ 1:20/1:30/:10sR
**FINS Optional (if fins, drop interval by 10 sec)

:30sR

(1200/2100)

50 FREE ALL OUT TIME TRIAL (from block - opt.)

c/d: 200 EZ PEAZY
(250/2350)

Posted on September 14, 2014 .