09/07/14 Workout Recap

Swimmers LOVED the fast stuff today, as usual!  :)  Fins helped reinforce UP-KICK AND DOWN-KICK!  The 50 EZ after each cluster of sprints served as active recovery and to re-set for the next bursts of power.

09/06/14
Levels 3 & 4 - Greg, Erica, Sue Ellen, Eileen, Scott, Alex

w/u: 200 swim
       
50 scull (“sitting in chair” - facing forward, scull at hips)
       
300 as 25 kick/drill/swim in IM Order
       
50 scull (“sitting in chair” - facing forward, scull at hips)
(500)

PS: 10 x 50 with TENNESSEE TUMBLER TURNS @ :10sR
(500/1000)

Tennessee Tumblers: Push off the wall and swim to the flags near the opposite side of the pool. When you swim under the flags, dive underwater and kick into the wall. Stay under the water as you perform a flip turn or open-turn. Push off and streamline kick until you are past the flags. Pop up and continue swimming back to the wall you started at.

MS1: 
3 ROUNDS OF THE FOLLOWING:

4 x 25 Shooters w/FINS @ :25/:30/:35
1 x 50 easy pull R30s

4 x 25 Fast Free w/FINS (STRONG KICK!!) @ :20/:25/:30w/fins
1 x 50 easy pull R30s

4 x 25 Fast Free NO FINS @ :30/:35/:40 NO fins
1 x 50 easy pull R30s

4 x 25 Fast Stroke w/FINS @ :25/:30/:35
1 x 50 easy pull R30s

4 x 25 Fast Stroke NO FINS @ :35/:40/:45
1 x 50 easy pull R30s
(1500/3350)

c/d: 100 EZ
(100/3450)

Level 2
w/u: 200 swim
       50 scull (“sitting in chair” - facing forward, scull at hips)
       100 as 50 Stroke/50 Free
      
 50 scull (“sitting in chair” - facing forward, scull at hips
(400)

PS: 8 x 50 with TENNESSEE TUMBLER TURNS @ :10sR
(400/800)

Tennessee Tumblers: Push off the wall and swim to the flags near the opposite side of the pool. When you swim under the flags, dive underwater and kick into the wall. Stay under the water as you perform a flip turn or open-turn. Push off and streamline kick until you are past the flags. Pop up and continue swimming back to the wall you started at.

MS1:
2 ROUNDS OF THE FOLLOWING:

4 x 25 Shooters w/FINS @ :10sR
1 x 50 easy pull R30s

4 x 25 Fast Free w/FINS (STRONG KICK!!) @ :10sR
1 x 50 easy pull R30s

4 x 25 Fast Free NO FINS @ :10sR
1 x 50 easy pull R30s

4 x 25 Fast Stroke w/FINS @ :05sR
1 x 50 easy pull R30s

4 x 25 Fast Stroke NO FINS @ :05sR
1 x 50 easy pull R30s
(1500/2300)

c/d: 100 EZ
(100/2400)

Posted on September 7, 2014 .