09/04/14 Workout Recap

Happy Thursday!  

09/04/14
Levels 3 & 4

w/u: 3 x 200: #1 is Free, focusing on Distance per Stroke (DPS)
                      
#2 is IM Drill
                      
#3 is alternating 50 Free/50 Non-Free
(600)

PS: 10 x 50 as Partner Pulling @ :10sR after each 50
- hold ankles of your partner while he/she swims 25; switch at wall
(500/1100)

MS: 12 x 100 as 3 sets
4 x 100 Free @ 1:25/1:30/1:40/1:55
4 x 100 Pull (buoy + padds) @ 1:25/1:30/1:40/1:55
4 x 100 as IM or 50 stroke/50 free @ 1:30/1:35/1:45/2:00
(1200/2300)

Rest :30s

12 x 50 as 3 sets
4 x 50 Free @ :50/:55/:60/1:05
4 x 50 Pull (B + P) @ :50/:55/:60/1:05
4 x 50 STROKE @ :55/:60/1:05/1:10
(600/2900)

Rest: 30s

12 x 25 as 3 sets
4 x 25 Free @ :30/:35/:40
4 x 25 Pull (B+P) @ :30/:35/:40
4 x 25 STROKE @ :30/:35/:40
(300/3200)

c/d: 200 CHOICE
(200/3400)

Level 2

w/u: 3 x 200: #1 is Free, focusing on Distance per Stroke (DPS)
                      
#2 is IM Drill
                      
#3 is alternating 50 Free/50 Non-Free
(600)

PS: 10 x 50 as Partner Pulling @ :10sR after each 50
- hold ankles of your partner while he/she swims 25; switch at wall
(500/1100)

MS: 9 x 100 as 3 sets
3 x 100 Free @ 2:10/2:20/:10sR
3 x 100 Pull (buoy + padds) @ 2:10/2:20/:10sR
3 x 100 as 50 stroke/50 free @ 2:15/2:25/:10sR
(900/2000)

Rest :30s

9 x 50 as 3 sets
3 x 50 Free @ 1:10/:10sR
3 x 50 Pull (B + P) @ 1:10/:10sR
3 x 50 STROKE @ 1:10/:10sR
(450/2450)

Rest: 30s

10 x 25 as 3 sets
3 x 25 Free @ :45/:10sR
3 x 25 Pull (B+P) @ :45/:10sR
4 x 25 STROKE @ :45/:10sR
(250/2700)

c/d: 200 CHOICE
(200/2900)

Posted on September 4, 2014 .