10/13/15 Workout Recap - Long/Short

In this workout, after some drill work, we balance an aerobic 300 pull with 3 quicker 100's.  Keep up the pacing, so you don't go out too hard on the 1st of 3 100's, only to "touch and go" on the last one.  Also, the pull is NOT EZ; it is a sustainable aerobic pace, which lets you play around with breathing patterns and focus on your stroke.

10/13/15 - All Levels
**SARAH McLARTY WORKOUT**

w/u: 200 swim + 100 kick, repeat for a total of 600

PS: DRILLS
4 x 50 @ :55 OR 1:05 as SUPERMAN CATCH-UP (to avoid cross-over)
4 x 50 @ :55 OR 1:05 as KICKBOARD IN LEGS (use core in resisted rotation)
4 x 50 @ :55 OR 1:05 as 25 Right Arm/25 Left Arm (focus on high elbow/open armpit)
4 x 50 @ :55 OR 1:05 as FINGERTIP DRAG (elbow first out of water, drag fingertips)


MS: 
3 Rounds of the Following:
300 pull w/:30 rest (aerobic pace)
3 x 100 swim @ 1:25 OR 1:30 OR 1:40 OR 1:50
50 easy/recovery


c/d: 100 EZ

Posted on October 13, 2015 .