03/12/15 - Workout Recap

03/12/15 - Levels 3 & 4
w/u: 500 as 200 swim + 50 kick, repeat

PS:
5 Push-offs in streamline with NO KICK, try to get as far as possible gliding….
 
5 x 100 with FINS as 50 kick/50 swim build @ :15sR

MS: 2 ROUNDS OF THE FOLLOWING

5 x 50 (Non-free/free) @ :50 OR :55 OR 1:00

12 x 25 FREE (½ FAST + ½ EZ) @ :30 OR :35
*HEAD DOWN, in line with spine
*High Elbow, “11 and 1 o’clock” hand entry position

2 x 100 IM FAST @ 1:45 or 2:00 or 2:15

50 EZ

c/d: 100 EZ

~3100


03/12/15 - Levels 3 & 4
w/u: 400 as 150 swim + 50 kick, repeat

PS:
5 Push-offs in streamline with NO KICK, try to get as far as possible gliding….
 
5 x 100 with FINS as 50 kick/50 swim build @ :15sR

MS: 
7 x 50 (Non-free/free) @ 1:00 OR 1:15

12 x 25 FREE (½ FAST + ½ EZ) @ :35 OR :40
*HEAD DOWN, in line with spine
*High Elbow, “11 and 1 o’clock” hand entry position

5 x 100 as 50 Choice/50 Free @ 2:00 OR 2:15 OR 2:30

c/d: 200 EZ

Posted on March 16, 2015 .