09/30/14 Workout Recap - Tennis Anyone?

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Got some good drill work in with tennis balls during our pre-set (PS)!  Holding the balls truly makes you improve your feel for the water, as you are forced to use your forearm to catch water with each stroke.  Switching between tennis ball swimming and straight-up freestyle can emphasize how much better you feel without the balls!  Additionally, the vertical kicking emphasizes the need to kick in BOTH directions....something for you to carry over to your LOCO swims.  Embrace the burn!

09/29/14 - Levels 3 & 4
w/u: 12 minutes choice
(~600)

PS: 6 x 100 @ :10sR
 - 
50 free with tennis balls (FEEL YOUR FOREARM)/50 swim free

(600/1200)

MS:
2 Rounds of the following:

300 LOCO FREESTYLE: 25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ

5 x [:40 sec HARD verticial kicking + :20 slow tread]

300 LOCO FREE with FINS: 25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ

(~1700/2900)

c/d: 200 EZ
(200/3100)


Level 2
w/u: 12 minutes choice
(~500)

PS: 4 x 100 @ :10sR
 - 
50 free with tennis balls (FEEL YOUR FOREARM)/50 swim free
(600/1200)

MS:
2 Rounds of the following:

300 LOCO FREESTYLE: 25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ

5 x [:40 sec HARD verticial kicking + :20 slow tread]

(~1100/2300)

c/d: 200 EZ
(200/2500)

Posted on September 30, 2014 .