01/15/15 - Sneaky Strokes

Levels 3 & 4
w/u: 600 warm up as 2 x (200 Free/100 as kick/drill/pull/scull/etc)

PS: 2 x 200 as 50 fr/100 IM/50 free @ 3:15 OR 3:30 OR 3:45 OR 4:00 
(1000)

MS1:         
3 x 100 as 75 free/25 stroke @ 1:30 OR 1:40 OR 1:50

4 x 75 as 50 free/25 stroke @ 1:10 OR 1:20 OR 1:30

6 x 50 as 25 free/25 stroke @ :45 OR :55 OR 1:05
(900/1900)

MS2:
6 x 150 PULL (buoy & padds) @ 2:15 OR 2:25 OR 2:40
*with rotating FAST 25 across 150s  (i.e., 1st 25 of 1st 150 is FAST, 2nd 25 of 2nd 150 is FAST, 3rd 25 of 3rd 150, etc)        

(900/2800)

C/D: 200 EZ
3000
          

01/15/14 - Level 2
w/u: 500 warm up as 2 x (200 Free/50 as kick/drill/pull/scull/etc)

PS: 2 x 200 as 50 fr/100 stroke/50 free @ :15sR
(900)

MS1:         
3 x 100 as 75 free/25 stroke @ :10sR

4 x 75 as 50 free/25 stroke @ :10sR

6 x 50 as 25 free/25 stroke @ :10sR
(900/1800)

MS2: 6 x 50 PULL (buoy & padds) @ 1:00 OR 1:10 OR 1:15

(300/2100)

C/D: 200 EZ
2300

Posted on January 19, 2015 .