08/30/14 Workout Recap

08/30/14
Levels 3 & 4

w/u: 300 swim (choice)
        
200 pull (buoy; padds opt)
        
3 x 50 head-up free way down/fist swim on way back
(650)

PS: 9 x 75 @ 1:10/1:20/1:30/1:40
- ROTATING FAST 25 (1st 25 fast in 1st 75, 2nd 25 fast in 2nd 75, 3rd 25 fast in 3rd 75
(675/1325)

MS: IM Work
4 x 25 Fly Drill (All 4 as 2R/2L/2Both) @ :10sR
4 x 25 Fly Sprint @ :30 OR :40
2 x 100 IM (80% Effort) @ 1:40 OR 1:55 OR 2:10
50 EZ

4 x 25 Back Drill (2 as 8-3-8 + 2 as lane line pull) @ :10sR
4 x 25 Back Sprint @ :30 OR :40
2 x 100 IM (80% Effort) @ 1:40 OR 1:55 OR 2:10
50 EZ

4 x 25 Breast Drill (2 as 1up/3down + 2 as Br arms with flutter kick) @ :10sR
4 x 25 Breast Sprint @ :35 OR :45
2 x 100 IM (80% Effort) @ 1:40 OR 1:55 OR 2:10
50 EZ

4 x 25 Free Drill (2 as fingertip drag + 2 as catch-up) @ :10sR
4 x 25 Free Sprint @ :30 OR :40
2 x 100 IM (80% Effort) @ 1:40 OR 1:55 OR 2:10
50 EZ
(1800/3125)

CD: 6 x 50 ASCENDING TIME @ :10sR
(300/3425)

Level 2

w/u: 200 swim (choice)
       
200 pull (buoy; padds opt)
       
3 x 50 head-up free way down/fist swim on way back
(550)

PS: 6 x 75 @ :10sR
- ROTATING FAST 25 (1st 25 fast in 1st 75, 2nd 25 fast in 2nd 75, 3rd 25 fast in 3rd 75
(450/1000)

MS: IM Work
4 x 25 Back Drill (2 as 8-3-8 + 2 as lane line pull) @ :10sR
4 x 25 Back Sprint @ :40 OR :45
2 x 100 as 50 Back/50 Free (80% Effort) @ 2:15 OR 2:30
50 EZ

4 x 25 Breast Drill (2 as 1up/3down + 2 as Br arms with flutter kick) @ :10sR
4 x 25 Breast Sprint @ :45 OR :50
2 x 100 as 50 Breast/50 Free (80% Effort) @ 2:30 OR 2:45
50 EZ

4 x 25 Free Drill (2 as fingertip drag + 2 as catch-up) @ :10sR
4 x 25 Free Sprint @ :40 OR :45
2 x 100 Free (80% Effort) @ 1:55 OR 2:05 OR 2:15
50 EZ
(1350/2350)

CD: 6 x 50 ASCENDING TIME @ :10sR
(300/2650)

Posted on September 3, 2014 .