05/14/15 Workout Recap - 3-pt Sprints

05/14/15 - Levels 3 & 4
w/u: 5 x 100 @ :15sR as follows
1 - freestyle swim EZ
2 - freestyle as 25 3R/3L, then 25 swim
3 - streamlined kick on back for 25, then 25 backstroke
4 - 25 streamlined breast kick, then 25 breaststroke
5 - 25 scull/25 build free

PS: 5 x 100 IM @ :15sR as follows:
Odds - DRILL
Evens - MODERATE SWIM


MS: 2 Rounds of the following:
3-point sprint (FAST to middle/EZ back to wall, FAST to flags/EZ back to wall, FAST   to wall/EZ back to wall); :15sR after entire thing

300 freestyle nice & smooth @ 4:20 OR 4:40 OR 5:00

3-point sprint (FAST to middle/EZ back to wall, FAST to flags/EZ back to wall, FAST   to wall/EZ back to wall); :15sR after entire thing

200 freestyle nice & smooth @ 2:45 OR 3:15 OR 3:30

3-point sprint (FAST to middle/EZ back to wall, FAST to flags/EZ back to wall, FAST   to wall/EZ back to wall); :15sR after entire thing

100 freestyle nice & smooth @ 1:20 OR 1:40 OR 2:00

1:00 rest after round 1

c/d: swimmers’ choice

 


05/14/15 - Level 2
w/u: 4 x 100 @ :15sR as follows
1 - freestyle swim EZ
2 - freestyle as 25 3R/3L, then 25 swim
3 - streamlined kick on back for 25, then 25 backstroke
4 - 25 scull/25 build free


MS: 2 Rounds of the following:
3-point sprint (FAST to middle/EZ back to wall, FAST to flags/EZ back to wall, FAST   to wall/EZ back to wall); :15sR after entire thing

300 freestyle nice & smooth @ :20sR

3-point sprint (FAST to middle/EZ back to wall, FAST to flags/EZ back to wall, FAST   to wall/EZ back to wall); :15sR after entire thing

200 freestyle nice & smooth @ :15sR


1:00 rest after round 1

c/d: swimmers’ choice

 

Posted on May 21, 2015 .