10/22, 10/24, 10/27 Workout Recaps

10/27/15 - All Levels
w/u: 10 minutes choice

2 Rounds of the Following:
- 300 Drill-Kick-Swim IMO
- 6 x 50 Tennessee Tumblers (see Loretta's Workout Lingo) @ :10 or :15sR
- 6 x broken 100; 75 freestyle + :05sR at wall, the 25 HARD, IMO with last 2 choice; entire 100 @ 1:35/1:40/1:50/1:55/2:00

c/d

 

 

10/24/15 - All Levels
w/u: 200 swim + 200 kick + 200 pull

PS: 12 x 25 @ :15sR, FINS optional
25 underwater streamlined kick

MS: 2 Rounds of the Following:
**Pulling; padds optional

200 negative split @ 2:40 OR 2:50 OR 3:15 OR 3:30
2 x 50 FAST @ 1:00 OR 1:10
150 @ 2:05 OR 2:15 OR 2:25 OR 2:35
4 x 50 FAST @ 1:00 OR 1:10
100 @ 1:20 OR 1:30 OR 1:40
6 x 50 FAST @ 1:00 OR 1:10
**Masters Minute**


c/d

10/22/15 - All Levels
w/u: 500 freestyle with every 4th length stroke

PS: 12 x 50 @ :10sR
1, 2 - Contrast - Exaggerated cross-over
3, 4 - The Right Way - free focusing on “11 and 1” entry
5, 6 - Contrast - Exaggerated head-up
7, 8 - The Right Way - free focusing on looking at bottom of pool
9, 10 - Contrast - Deeeeeep shoulder roll, exaggerated rotatoin
11, 12 - The Right Way - forward rotation, no deep shoulders


MS: 2 Rounds of the Following:
2 x 200 @ 2:45 OR 3:15 OR 3:30 OR :15sR
6 x 50 @ 1:00 Build Kick (within each 50), FINS opt.
4 x 25 @ :30/:35 Your BEST Stroke; descend 1-4


c/d

Posted on October 28, 2015 .