Past Few Workouts - Catching Up

Catching up by publishing workouts from the past few sessions.  Enjoy!

11/24/15
w/u: 300 swim
        200 rotisserie kick (w/ fins)

PS: 
6 x 125 @ 1:45/1:55/2:05 (25 sprint/100 smooth)

MS: 2 Rounds of the Following
12 x 25 @ :30/:35/:40 (TT is 100 race pace + 15 sec rest)
10 x 50 Pull @ :50/:55/1:00 (buoy & padds)
50 EZ

c/d

11/21/15 - All Levels
w/u: 200 swim + 200 ½ scull, ½ stroke
      
PS: 12 x 50 @ :55 OR 1:00 OR 1:05 Freestyle Drills as follows:
      3 x [25 Tarzan/25 Free
            25 Fists/25 Free
            25 Catch-up/25 Free
            25 3-6-3/25 Free]

MS: Pulls w/ a side of 25s

10 x 50 Pull with BUOY ONLY - :55/1:00/1:05/1:10
8 x 25 w/ FINS SPRINT KICK @ :30

10 x 50 Pull with BUOY & PADDS - :50/:55/1:00/1:05
8 x 25 w/ FINS SPRINT KICK @ :30

10 x 50 Pull with PADDS ONLY - :45/:50/:55/1:00
8 x 25 w/ FINS SPRINT KICK @ :30

c/d

11/19/15 - All Levels
w/u: 300 freestyle + 200 kick

PS: 12 x 25 @ :35
swim 4-5 FAST freestyle strokes, then dive underwater and streamline kick to wall

MS1: 12 x 50 @ :55 OR 1:00 OR 1:05
Odds: each 25, start w/ 3-4 FAST butterfly strokes, then switch to smooth freestyle
Evens: freestyle

MS2: 8 x 200 equipment pyramid @ 2:45 OR 3:15 OR 3:30 OR 3:45
1 - freestyle, no equip
2 - buoy & paddles
3 - snorkel & fins
4 - snork, fins, & paddles
5 - fins & paddles
6 - fins ONLY
7 - buoy ONLY
8 - freestyle, no equip

c/d

Posted on December 3, 2015 .