09/23/14 Workout Recap

This was a fairly straightforward workout, which included some upfront drill work, followed by swift 75 Free/IM work.  Added some pull in there, so all-in-all swimmers got a great upper body workout.  Enjoy and get after it!

09/23/14: Levels 3 & 4
w/u: 300 swim/100 Fly Kick on Back/200 pull (buoy ONLY)
(600)

PS: 12 x 50 @ :55 OR :60 OR 1:05 - *SNORKELS if you have them*
1-3: Tarzan down/freestyle
4-6: High Elbow scull down (WITH PADDLES)/freestyle
7-9: Fingertip drag down/freestyle
10 - 12: Shoulder-to-Cheek focus for entire 50
(600/1200)

MS: 
8 x 75 Free (80% effort) @ 1:15/1:20/1:30
300 Pull (Buoy & Paddles) @ :15sR

8 x 75 IM Switch @ 1:15/1:20/1:30 (fly/ba/br, ba/br/fr, br/fr/fly, fly/ba/br)
4 x 100 Pull (Buoy & Paddles) @ 1:30/1:40/1:50
(1900/3100)

W/D: 200 EZ
(100/3200)


Level 2
w/u: 200 swim/100 Fly Kick on Back/200 pull (BUOY ONLY)

PS: 12 x 50 @ 1:10/1:15/:10sR
1-3: Tarzan down/freestyle
4-6: High Elbow scull down (WITH PADDLES)/freestyle
7-9: Fingertip drag down/freestyle
10 - 12: Shoulder-to-Cheek focus for entire 50

MS:
6 x 75 (80% effort) @ 1:30 OR 1:45
3 x 150 @ :15sR (middle 150 is PULL w/ buoy & paddles)

c/d: 200
2200

Posted on September 23, 2014 .