04/07/15 Workout Recap

04/07/15 - Levels 3 & 4
w/u: 12 minutes choice 

PS: 
20 x 25 w/ FINS @ :30 OR :35 as 5 times through:
1 - 7 underwater dolphin kicks, then breakout
2 - 6 underwater dolphin kicks, then breakout
3 - 5 “
4 - 3 or 4 “

1100

MS:
4 x 200 freestyle @ 2:50 OR 3:20 OR 3:45
rotating FAST 50 (1st 50 of 1st 200 is FAST, 2nd 50 of 2nd 200 is FAST, etc)

4 x 100 freestyle @ 1:25 OR 1:30 OR 1:45
rotating FAST 25 (1st 25 of 1st 100 is FAST, 2nd 25 of 2nd 100 is FAST, etc)

5 x 50 freestyle @ :50 OR :55 OR 1:00
rotating FAST 10-15 meters (1st 10-15m of 1st 50 is FAST, 2nd 10-15m of 2nd is FAST, etc)

10 x 25 CHOICE  EVENS off the blocks/ODDS swim back EZ @ 1:00 OR 1:15

c/d: 200 EZ


04/07/15 - Level 2

w/u: 12 minutes choice 

PS: 
20 x 25 w/ FINS @ :35 OR :40 as 5 times through:
1 - 7 underwater dolphin kicks, then breakout
2 - 6 underwater dolphin kicks, then breakout
3 - 5 “
4 - 3 or 4 “

MS:
2 x 200 freestyle @ :15sR
1st 100 is FAST on #1
2nd 100 is FAST on #2

4 x 100 freestyle @ 2:00 OR 2:15
rotating FAST 25 (1st 25 of 1st 100 is FAST, 2nd 25 of 2nd 100 is FAST, etc)

10 x 25 CHOICE  EVENS off the blocks/ODDS swim back EZ @ 1:30

c/d: 200 EZ

Posted on April 8, 2015 .