01/27/15 Workout Recap - "Harder Than It Looks"

"Harder than it looks" is the feedback I received on this morning's workout.  The 75s left the swimmers breathless, even with :20sR.  It is difficult to drum up speed for the last 25 sprint of one 75, only to turn around and not breathe on the beginning 25 of the next 75.  Within the next set, the swimmers did a nice job of taking the middle 100 up a notch within their 150s; terrific practice on pacing and "gear shifting".

Levels 3 & 4
w/u: 300 Pull + 100 IM Drill + 100 streamlined kick on back

PS: 8 x 75 @ :20sR - FINS OPTIONAL
25 underwater 
25 TARZAN
25 sprint

(1100)

MS: 
6 x 50 Choice @ :50 OR :55 OR 1:00
Descend 1-3, 4-6

4 x 150 Freestyle @ 2:15 OR 2:30 OR 2:45
25 SPRINT FISTS/50  @ 75% effort (perform 2x)

4 x 200 Pull @ 2:45 OR 3:15 OR 3:30
Push it on the middle 100

(1700/2800)

c/d: 200 dolphin dives/scull/lane line backstroke, etc.
(200/3000)

Level 2
w/u: 300 Pull + 100 streamlined kick on back

PS: 4 x 75 @ :20sR - FINS OPTIONAL
25 underwater 
25 TARZAN
25 sprint

(700)

MS: 
6 x 50 Choice @ 1:00 OR 1:10
Descend 1-3, 4-6

3 x 150 Freestyle @ 3:00
25 SPRINT FISTS/50 @ 75% effort (perform 2x)

3 x 200 Pull @ 3:45 OR 4:15
Push it on the middle 100

(1350/2050)

c/d: 100 dolphin dives/scull/lane line backstroke, etc.
(100/2150)

Posted on January 27, 2015 .