09/16/14 Workout Recap

09/16/14: Levels 3 & 4
w/u: 500 “OTH” (on-the-house; anything you want)

PS: 10 x 50 Choice @ :10sR
25 build + :20sec vertical kicking + 25 build
(500/1000)

MS:
2 Rounds of:

6 x 100 Pull (buoy & padds) @ 1:25/1:35/1:45
200 Fly kick on back (FINS Opt) @ 3:25/3:40/3:50
8 x 12.5 SPRINTS @ :20/:25
50 EZ
(1900/2900)

c/d: 200 EZ
(200/3100)


Level 2
w/u: 350 “OTH” (on-the-house; anything you want)

PS: 8 x 50 Choice @ :10sR
25 build + :20sec vertical kicking + 25 build
(400/750)

MS:
2 Rounds of:

5 x 100 Pull (buoy & padds) @ :10sR
100 Fly kick on back (FINS Opt) @ :10sR
8 x 12.5 SPRINTS @ :25
50 EZ
(1500/2250)

c/d: 200 EZ
(200/2450)

Posted on September 16, 2014 .