04/23/15 Workout Recap - Drills

04/23/15 - Levels 3 & 4

w/u: 
4 x 100 freestyle @ :10sR
#1 OPEN TURNS with 5-7 dolphin kicks off wall
#2 Flip turns with 5-7 “
#3 OPEN TURNS with 3-5 dolphin kicks off wall
#4 Flip turns with 3-5 “

3 x 100 @ :10sR as 25 chair scull w/ board + 25 kickboard “diving”

MS1: 6 x 100 @ :15sR; 2 rounds of the following:
#1 - 50 “blind swimming” - sight every 6th stroke + 50 freestyle
#2 - 50 “stun gun” + 50 freestyle
#3 - 50 “kick-only during breath” + 50 freestyle

MS2: 

8 x 75 Drop/Add IMs @ :10sR
(fly/ba/br, ba/br/fr, br/fr/fly, etc.)
8 x 75 Kick (fins opt.) 25 EZ/25 ALL OUT/25 EZ @ :10sR
8 x 75 25 EZ/25 ALL OUT/25 EZ choice of stroke

c/d: 100 EZ

3100
04/23/15 - Level 2

w/u: 
4 x 100 freestyle @ :10sR
#1 OPEN TURNS with 5-7 dolphin kicks off wall
#2 Flip turns with 5-7 “
#3 OPEN TURNS with 3-5 dolphin kicks off wall
#4 Flip turns with 3-5 “

3 x 100 @ :10sR as 25 chair scull w/ board + 25 kickboard “diving”

MS1: 3 x 100 @ :15sR
#1 - 50 “blind swimming” - sight every 6th stroke + 50 freestyle
#2 - 50 “stun gun” + 50 freestyle
#3 - 50 “kick-only during breath” + 50 freestyle

MS2: 

6 x 75 25 free/25 stroke/25 free @ :10sR
8 x 75 Kick (fins opt.) 25 EZ/25 ALL OUT/25 EZ @ :10sR
6 x 75 25 EZ/25 ALL OUT/25 EZ all freestyle

c/d: 100 EZ

2600

Posted on April 26, 2015 .