01/10/15 Workout Recap - Engine Revving, Planks and Wall Play

Challenge yourself in a few different ways with today's workout.  In the warmup, really tighten up on your WALKING streamline!  Your arms should not have a bend and should be BEHIND your ears - yes, it may feel a little uncomfortable getting used to this if you've been lazy with your streamline, but it will be WORTH IT!  Within wall play, be sure turn at the flags or "T" on the bottom of the pool and kick, kick, kick to get yourself going (hence, engine revving!)

Levels 3 & 4

w/u: 300 swim - every 3rd length WALK with arms in TIGHT STREAMLINE
       4 x 75 @ 1:30 OR 1:45 (kick/drill/swim)
(600)

PS: Engine-revving + Planks
12 x 50 CHOICE @ :50 OR :55 OR :60
* First THIRD of each 50 is AFAP!!!  Then, EZ remainder
* :30 Plank after EVERY 3rd 50!!

(600/1200)

MS: Wall Play
3 Rounds of the Following:
150 swim - NO WALLS @ 2:40 OR 3:00 OR 3:15
6 x 25 SPRINT @ :30 OR :35 OR :40

150 pull (buoy + padds) @ 2:15 OR 2:30 OR 2:45
6 x 25 @ :30 OR :35 OR :40 - (3, 2, 1 breaths per 25)

(1800/3000)
c/d: 200 EZ

(3200)


Level 2

w/u: 200 swim - every 3rd length WALK with arms in TIGHT STREAMLINE
       4 x 75 @ :10sR (kick/drill/swim)
(500)

PS: Engine-revving + Planks
9 x 50 CHOICE @ 1:10 OR 1:20
* First THIRD of each 50 is AFAP!!!  Then, EZ remainder
* :30 Plank after EVERY 3rd 50!!

(450/950)

MS: Wall Play
2 Rounds of the Following:

150 swim - NO WALLS @ :15sR
6 x 25 SPRINT @ :40

150 pull (buoy + padds) @ :15sR
6 x 25 @ :40 - (3, 2, 1 breaths per 25)

(1200/2150)

c/d: 200 EZ

(2350)

Posted on January 11, 2015 .