01/06/15 Workout Recap - Back to the Grind (and wiffle balls!)

Back to the Grind, People!!
Thanks to goswim.tv for the wiffle golf ball drill idea!
LEVELS 3 & 4

w/u:  300 swim with snorkel *FOCUS on head position/body alignment
         200 kick (fins opt); AT LEAST 3 underwater dolphin kicks off of each wall in TIGHT streamline
(500)

**Get out the balls** for Pre-Set:
**TIPS**:
*Hold the “wiffle golf ball” in between your pointer finger and thumb (“ok”)/Extend the other 3 fingers as your “catch surface”
*Swim naturally, trying to focus on catching the water with the outside of your hand.  Feel how your hand connects with the water.

PS: 5 x 100 freestyle @ 1:30/1:45/1:55 as 50 with balls/50 without balls

(500/1000)

MS: 3 ROUNDS OF THE FOLLOWING, WITH 1 MINUTE REST BETWEEN ROUNDS:
1 X 150 FREESTYLE (MIDDLE 50 IS FAST!!) @ 2:15/ 2:30/ 2:45 (goal :15sR)

1 X 50 STROKE (smooth) @ :50/:55/1:00/1:05 (goal :10sR)

1 X 100 FREESTYLE (MIDDLE 50 IS FAST!!)  @ 1:20/ 1:30/ 1:40/ 1:50 (goal :7-:8sR)

1 X 50 STROKE @ :50/:55/1:00/1:05 (goal :10sR)

1 X 50 FREESTYLE ALL OUT - Get your time and try to beat it next rounds

(1200/2200)

C/D: 100 ez
(2300)


LEVEL 2 

w/u:  200 swim with snorkel *FOCUS on head position/body alignment
         200 kick (fins opt); AT LEAST 3 underwater dolphin kicks off of each wall in TIGHT streamline
(400)

**Get out the balls** for Pre-Set:
**TIPS**:
*Hold the “wiffle golf ball” in between your pointer finger and thumb (“ok”)/Extend the other 3 fingers as your “catch surface”
*Swim naturally, trying to focus on catching the water with the outside of your hand.  Feel how your hand connects with the water.

PS:  4 x 100 freestyle @ :10sR as 50 with balls/50 without balls

(600/800)

MS: 2 ROUNDS OF THE FOLLOWING, WITH 1 MINUTE REST BETWEEN ROUNDS:
1 X 200 FREESTYLE (2nd 100 IS FAST!!) @ :15sR

1 X 50 STROKE (smooth) @ :10sR

1 X 150 FREESTYLE (MIDDLE 50 IS FAST!!)  @ :8 sR

1 X 50 STROKE @ :10sR

1 X 100 FREESTYLE - 1st 25 is ALL OUT INCLUDING 1st TURN + 75 smooth

(1100/1900)

C/D: 100 ez
(2000)

Posted on January 6, 2015 .