01/24/15 Workout Recap - Stroke-a-holic

Levels 3 & 4
w/u: 300 swim freestyle/freestyle drill
        200 kick (fins opt)
        4 x 50 pull (1st length right arm/2nd length left arm)
(700)

PS: *Spend 10 minutes* doing the “noodle flipturn drills*
Then, 10 x two-turn 50s - start in middle of the pool and turn at both walls
@ :50 OR 1:00 OR 1:10
(~600/1300)

MS:
10 x 75 @ 1:10 OR 1:15 OR 1:20+
25 Free/25 Stroke/25 Free

*AFTER 1st 5, Choice of: 15 push-ups OR 30 crunches OR Hard Kick on wall for 1:00

10 x 50 @ :50 OR :55 OR 1:00+
25 Free/25 Stroke

*AFTER 1st 5, Choice of: 15 push-ups OR 30 crunches OR Hard Kick on wall for 1:00

10 x 25 @ :30 OR :40
Evens: Free
Odds: Stroke

*AFTER 1st 5, Choice of: 15 push-ups OR 30 crunches OR Hard Kick on wall for 1:00

(1500/2800)

C/D: 100 EZ
(2900)


Level 2
w/u: 200 swim freestyle/freestyle drill
        200 kick (fins opt)
(400)

PS: *Spend 10 minutes* doing the “noodle flipturn drills*
Then, 10 x two-turn 50s - start in middle of the pool and turn at both walls
@ :10sR
(~600/1000)

MS:
6 x 75 @ :15sR
25 Free/25 Stroke/25 Free

*AFTER 1st 3, Choice of: 15 push-ups OR 30 crunches OR Hard Kick on wall for 1:00

6 x 50 Freestyle @ :10sR

*AFTER 1st 3, Choice of: 15 push-ups OR 30 crunches OR Hard Kick on wall for 1:00

10 x 25 @ :30 OR :40
Evens: Moderate
Odds: FAST

*AFTER 1st 5, Choice of: 15 push-ups OR 30 crunches OR Hard Kick on wall for 1:00

(1000/2000)

C/D: 100 EZ
(2100)

Posted on January 26, 2015 .