03/14/15 - Workout Recap

03/14/15 - Levels 3 & 4
w/u: 12 minute CHOICE 

PS: PARTNER UP!!!!! *FINS and SNORKELS (if you have them)
Each person does 20 Total 25s, 2 at a time
2 Sprint Kick PUSHING your partner (lead partner in streamline on belly w/ snorkel or in streamline on back w/o snorkel)

(1100)


MS: 
3 Rounds of the following:

8 × 50, Breath At Least Every 3rd  (:45/:55/1:05)
2 × 25  Tarzan :35/:40
2 x 25  4 FAST stroke cycles, then smooth @ :30/:35

(1500/2600)


9×50 @ :50/1:00
1st 3 -  Fast 15y*
2nd 3 - Fast 25y*
3rd 3 - Fast 35y*

(450/3050)

c/d: 100 EZ
(3150)

 

 

 

 

 

 

 


03/14/15 - Level 2 
w/u: 12 minute CHOICE 

PS: PARTNER UP!!!!! *FINS and SNORKELS (if you have them)
Each person does 20 Total 25s, 2 at a time
2 Sprint Kick PUSHING your partner (lead partner in streamline on belly w/ snorkel or in streamline on back w/o snorkel)

(1000)


MS: 
2 Rounds of the following:

8 × 50  Breath At Least Every 3rd  (1:05/1:15)
2 × 25  Tarzan :35/:40
2 x 25  4 FAST stroke cycles, then smooth @ :35/:40

(1000/2000)


6 × 50 @ 1:10/1:20
1st 2 - Fast 25y*
2nd 2 - Fast 25y*
3rd 2 - Fast 35y*

(300/2300)

c/d: 100 EZ
(2400)

Posted on March 16, 2015 .