02/03/15 Workout Recap - Get Those Fins


Level 3
w/u: 200 freestyle/200 IM Drill/200 Fly Kick on Back in streamline (with fins)

PS:  5 x 100 @ :20sR as:
 - 25 Kick on Right side
 - 25 Kick on Left side
 - 25 Rotisserie
 - 25 Freestyle

MS: 4 sets of [5 x 50’s + Vertical Kicking + 100 IM]; Can wear Fins on entire time
- 5 x 50 BUILD Freestyle with fins
*20 SECONDS VERTICAL KICKING AFTER EACH 50
*1st 5 are on 1:15
 - Followed by 100 IM @ 2:00

*2nd 5 are on 1:10
 - Followed by 100 IM @ 2:00

*3rd 5 are on 1:05
 - Followed by 100 IM @ 2:00

*4th 5 are on 1:00
 - Followed by 100 IM @ 2:00

C/D: 250 EZ
2850 Total

Level 2
w/u: 200 freestyle/100 IM Drill/150 Fly Kick on Back in streamline (with fins)

PS:  5 x 100 @ :20sR as:
 - 25 Kick on Right side
 - 25 Kick on Left side
 - 25 Rotisserie
 - 25 Freestyle

MS: 3 sets of [5 x 50’s + Vertical Kicking + 100 Stroke/Free]; Can wear Fins on entire time
- 5 x 50 Freestyle with fins
*Swim a 50, then immediately go into 20 SECONDS VERTICAL KICKING after touching the wall AFTER EACH 50
*1st 5 are on 1:25
 - Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

*2nd 5 are on 1:20
 - Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

*3rd 5 are on 1:15
 - Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

C/D: 250 EZ


2350 Total

Posted on February 4, 2015 .