01/03/14 Workout Recap - Pre-Meet Practice

All Levels; Pre-Meet Workout
w/u: 200 freestyle (every other length FINGERTIP DRAG)
        200 pull
        100 IM Drill (fly - 1 up/2 down, back - rotate shoulder pop, breast - 1 up/2 down, free - recovery pause)
(500)

PS:  12 x 25 Choice; BURST off wall & fast 3-4 strokes, then EZ to wall @ :35 OR :40
(300/800)

MS: 
6 x 100 as 2 ½ lengths moderate freestyle + :15sR + Last 1 ½ lengths RACE PACE (including turn)!!
entire 100 @ 1:40 OR 1:55 OR 2:05

6 x 75 as 50 moderate freestyle + :10sR + 25 RACE PACE 
entire 75 @ 1:20 OR 1:30 OR 1:40

6 x 50 as 37.5 moderate freestyle + :5sR + 12.5 ALL OUT
entire 50 @ 1:00 OR 1:10 OR 1:15

(1350/2150)

**CAN WORK ON STARTS/RELAY STARTS**

c/d: 200 EZ
(200/2350)

Posted on January 4, 2015 .