02/05 - 02/10/15 Workout Recaps

 

02/10/15 - Levels 3 & 4
**Thank you to Coach Peter Finefrock from OHIO MASTERS**

w/u: 500 choice

PS: 
10 x 50 @ :50 OR :55 OR 1:00 as 25 stroke/25 free
(1000)

MS1: 10 x 50 freestyle @ :50 OR :55 OR 1:00 as follows:
*Burst off wall + 3 FAST on way down/FAST 5 strokes with no breath after turn
(1500)

MS2: 
5 x 100 on 1:30 - 1:45 - 4th 25 is FAST
4 x 25 on :30 OR :25 LONG underwaters
10 x 50 CHOICE on :45 OR :50 OR :55 ….FAST/EZ by 25
200 FAST - focus on turns and underwaters!
    *Get time*

(1300/2800)

c/d: 200 EZ
(3000)


02/07/15 - UNCOACHED
W/u: 500 choice
PS: 300 pull (focus on ROTATION!)
MS: LEVEL2 DO JUST 1 ROUND; LEVEL 3 DO 2 ROUNDS:
5 x broken 100 IMs as 20 x 25 IM Order @:30 OR :35 OR :40
10 x 50 streamlined kick on back w/fins
Odds: flutter
Evens: dolphin
@:50 OR :55 OR 1:00
C/D:200/EZ

02/05/14 - Level 3
w/u: 300 swim (50 free + 25 non-free)
        5 x 50 kick (fins opt.) as 25 tombstone + 25 breaststroke
        5 x 50 pull @ :55 OR 1:00
(800)

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

(450/1250)

MS:
9 x 100 freestyle as:
1-3: 1:25 OR 1:30 OR 1:40 OR 1:50
4-6: 1:20 OR 1:25 OR 1:35 OR 1:45
7-9: 1:15 OR 1:20 OR 1:30 OR 1:40  TOUCH & GO!!! 

*50 EZ*

9 x 50 freestyle OR stroke by 3’s as:
1-3: :55 OR 1:00 OR 1:05
4-6: :50 OR :55 OR 1:00
7-9: :45 OR :50 OR :55

*50 EZ*

9 x 25 freestyle as:
1-3: :30 OR :35
4-6: :25 OR :30
7-9: :20 OR :25

*25 EZ*

(1700/2950)

c/d: 200 EZ
(200/3150)

02/05/14 - Level 2
w/u: 300 swim (50 free + 25 non-free)
        5 x 50 kick (fins opt.) as 25 tombstone + 25 breaststroke
        5 x 50 pull @ :55 OR 1:00
(800)

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

(450/1250)

MS:
6 x 100 freestyle (desc 1-3, 4-6) @ :10sR

6 x 50 freestyle (desc 1-3, 4-6) @ :10sR

9 x 25 freestyle as:
1-3: :40
4-6: :35
7-9: :30

*25 EZ*

(1150/2400)

c/d: 100 EZ
(100/2500)

Posted on February 10, 2015 .