09/27/14 Workout Recap

09/27/14 - Levels 3 & 4

w/u: 300 swim/200 kick/200 Pull
(700)

PS: 12 x 25 @ :30/:35/:40/:10sR
- swim 4-5 fast freestyle strokes, then dive underwater and streamline kick to wall

10 x 50 @ :50/:55/:60/:10sR
- Odds: Steady Freestyle with focus on rotation
- Evens: Start each length with 3-4 FAST fly strokes, then switch to smooth freestyle

(800/1500)

MS:
6 x 100 Free BUILD @ 1:25/1:35/1:40

100 EZ

6 x 100 Free NEGATIVE SPLIT @ 1:25/1:35/1:40

(1300/2800)

cd: 200 EZ
3000 Total


Level 2
w/u: 200 swim/100 kick/200 Pull
(500)

PS: 12 x 25 @ :10sR
- swim 4-5 fast freestyle strokes, then dive underwater and streamline kick to wall

8 x 50 SMOOTH FREESTYLE with FINS focusing on body position @ 1:10/1:20/:10sR
(700/1200)

MS:
4 x 100 Free BUILD @ 2:15/2:25/:10sR

100 EZ

4 x 100 Free NEGATIVE SPLIT @ 2:15/2:25/:10sR

(900/2100)

cd: 100 EZ
2200 Total

Posted on September 30, 2014 .