09/09/14 Workout Recap

Play with your speed during this workout!  But, be careful - some of our swimmers learned the hard way that your final 200 time is built off of your initial 25s, so they had a tough 200 time to beat at the end of the first round!  Keep that in mind as you work on your different gears with this fast, faster, fastest workout!

09/09/14
Levels 3 & 4
w/u:    300 (alt. 50 swim/50 kick)
100 (50 back lane-line pull/50 back swim)
200 pull (buoy & paddles)
(600)

PS: 12 x 50 Choice @ :15sR **START AT BULKHEAD END**
- 25 build followed immediately by 1 of the following 4:
               - 5 mock get-outs (on-deck pull-outs)
              
 - 5 push-ups
               
- :20 hard kick on wall
              
- 3 dive-down streamlined launches off bottom
               
- 25 build back to bulkhead
(600/1200)

MS: Fast, Faster, Fastest!!
3 ROUNDS OF THE FOLLOWING:
- 8 x 25 Free @ :30/:40
     
 - **GET TIME OF EACH 25 AND ADD UP FOR A TOTAL 200 TIME**
     
 - :20sR after entire set of 8

- 2 x 100 Free @ 1:25/1:30/1:45
     - **GET TIME FOR EACH 100 AND ADD UP FOR A TOTAL 200 TIME; THIS 200 TIME SHOULD BEAT YOUR 8 X 25 TIME**
     
- :20sR after 2nd 100

- 1 x 200 Free
     
- **THIS TIME SHOULD BEAT YOUR 2 X 100 TOTAL TIME**
     
- Immediately into 50 EZ Active Recovery

(1950/3150)

C/D: 200 EZ
(200/3350)


Level 2
w/u:    200 (alt. 50 swim/50 kick)
100 (50 back lane-line pull/50 back swim)
100 pull (buoy & paddles)
(400)

PS: 9 x 50 Choice @ :15sR **START AT BULKHEAD END**
- 25 build followed immediately by 1 of the following 4:
     
- 5 mock get-outs (on-deck pull-outs)
    
 - 5 push-ups
     
- :20 hard kick on wall
     
- 3 dive-down streamlined launches off bottom
- 25 build back to bulkhead
(450/850)

MS: Fast, Faster, Fastest!!
3 ROUNDS OF THE FOLLOWING:
- 8 x 25 Free @ :45 OR :10sR
     
- **GET TIME OF EACH 25 AND ADD UP FOR A TOTAL 200 TIME**
    
 - :20sR after entire set of 8

- 2 x 100 Free @ 1:55/2:10 OR :10sR
     - **GET TIME FOR EACH 100 AND ADD UP FOR A TOTAL 200 TIME; THIS 200 TIME SHOULD BEAT YOUR 8 X 25 TIME**
     -
 Immediately into 50 EZ Active Recovery

(1350/2200)

C/D: 200 EZ
(200/2400)

Posted on September 9, 2014 .