03/17/15 Workout Recap - Changing Gears, Infused Drylands

Today's workout had folks huffing and puffing by way of changing gears rapidly between paced 200s and snappy flag-to-flag sprints.  The goal is for your 200s to be in between aerobic and anaerobic pace - so, difficult and uncomfortable, but not race pace - while the flag-to-flag sprints are meant to be ALL OUT.  Resist the temptation to hang on the lane lines while you rest in between each of those sprints; part of the purpose is conditioning, constant movement and kick-starting yourself with an in-water self-propulsion to get going.  DIG DEEP during the Drylands portion - your body may want to give in, so override it with thoughts of strength, determination and willingness to fight on!

03/17/15 - Levels 3 & 4

w/u: 3 x 200 as S-K-I-P
 - Swim - Kick - IM Drill/Swim - Pull
(600)

PS: 12 x 25 Choice, Build to Finish @ :30 OR :35
*NO breathing within flags, head down at the wall
(300/900)

MS1:
4 x [200 Free @ 2:45 OR 2:50 OR 3:15 OR 3:30
    +
      8 x Flag-to-Flag Sprints @ :25
    +
      50 EZ]


(~1600/2500)


MS2: 8 x 50 Free @ :15sR - START AT BULKHEAD END
 - FAST on way down, then *Dryland OR Vertical Kicking, then EZ back
 - 2 rounds of the following OR stay in water and vertical kick HARD for :30s in between 25s
#1 - 10 on-deck pull-outs
#2 - 30 crunches
#3 - 10 push-ups (military or on knees)
#4 - :30s plank
(400/2900)

w/d: 200 swim/scull/dolphin dives

Approx. 3100 Total + Drylands

03/17/15 - Level 2

w/u: 3 x 150 as S-K-P
 - Swim - Kick - Pull
(450)

PS: 12 x 25 Choice, Build to Finish @ :40 OR :45
*NO breathing within flags, head down at the wall
(300/900)

MS1:
3 x [100 Free @ 2:00 OR 2:10
    +
      8 x Flag-to-Flag Sprints @ :25 OR :30
    +
      50 EZ]

(~1000/1900)


MS2: 8 x 50 Free @ :15sR
 - FAST on way down, then *Dryland OR Vertical Kicking, then EZ on back back
 - 2 rounds of the following OR stay in water and vertical kick HARD for :30s in between 25s
#1 - 10 on-deck pull-outs
#2 - 30 crunches
#3 - 10 push-ups (military or on knees)
#4 - :30s plank
(400/2300)

w/d: 200 swim/scull/dolphin dives

Approx. 2500 Total + Drylands

Posted on March 17, 2015 .