Workout Recaps - 12.5 Power & LCM Broken 100s

12/22/15 - LCM

w/u: 300 swim
        200 pull
        100 25 High Elbow Scull/25 Breast

12 x 50 (fins opt) @ 1:00 OR 1:10 OR 1:20
 - Odds: FAST KICK
- Evens: BUILD SWIM

6 x BROKEN 100 as 75 moderate free or stroke followed by TREAD for :10sR, then “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL”
Total Interval as 2:00 OR 2:15 OR 2:30

3-person-sprint-relays

c/d: 100 EZ

 

12/19/15
w/u: 500 choice w/ every 4th length stroke/scull/kick/etc.

PS: 
16 x 25
3 fly as 1-3 one up/three down; 4th swim
3 back as 1-3 3-6-3; 4th swim
3 breast as 1-3 one up/three down; 4th swim
3 free as 3-6-3; 4th swim

MS1: 12 x 50 kick w/ fins
In groups of 4; decrease interval for each group
1:05/1:00/:55, 1:00/:55/:50, :55/:50/:45

MS2: 48 x 12.5 @ :25
12 Paddles
12 Fins
12 No equip
12 Padds & Fins

c/d

Posted on December 22, 2015 .