Workout Posts - Have fun!

12/11/15
w/u: 100 swim + 200 social kick + 200 (25 scull/25 free)


PS: 18 x 25 @ :35 OR :40
1-6: Turn in middle of 25 - TIGHT TUCKS! - keep swimming
7-12: Burst off wall and fast 3 strokes
12-18: Build to FAST finish

2 ROUNDS:
5 x 100 with FINS @ 1:40 OR 1:50 OR 2:00
 - 25 Kick on Right side
 - 25 Kick on Left side
- 25 streamlined on back
- 25 SWIM Freestyle

5 x 100 pull @ 1:30 OR 1:40 OR 1:50 


12/10/15 - aerobic free w/ stroke work
w/u: 300 as 25 repeated underwater breaststroke pull-outs + 75 free
        200 alternating freestyle w/ fists and choice of stroke


PS: 16 x 25 @ :35, IMO by 3’s
3 x 25 butterfly drill of pause out front for 3 kicks, 1 x 25 fly FAST
3 x 25 back drill of 3-6-3, 1 x 25 back FAST
3 x 25 breaststroke drill of pause out front for 3 kicks, 1 x 25 FAST
3 x 25 freestyle drill of elongated doggy paddles, 1 x 25 FAST


2 Rounds of the following:

300 moderate freestyle, reduce stroke count by 100s @ :15sR
200 kick w/ fins @ :15sR
3 x 100 pull, focus on EVF @ 1:45/1:50/1:55

c/d


12/08/15
w/u: 200 freestyle
       300 IM as kick-drill-swim

PS: 
10 x 50 @ 1:00 OR 1:10
25 cross legs at ankles & drag legs...FOCUS ON HIPS
25 freestyle swimming downhill!

10 x 25 TURNS starting at middle of pool @ :35 OR :40
choice of stroke


MS1: 5 x broken 200s @ 3:15 OR 3:45 OR 4:00 - TAKE REST!
150 moderate, then :10 rest at wall, then RACE PACE 50 freestyle

*50 EZ*

MS2: 6 x broken 100s @ 1:45 OR 1:55 OR 2:05 - TAKE REST!
75 moderate, then :05 rest at wall, then RACE PACE 25 freestyle

c/d