06/11/15 Workout Recap - Broken 200s

06/11/15 - Levels 3 & 4*
*Level 2 look for notations
w/u: 
300 swim - BILATERALLY BREATHE
3 x 100 IM - #1 & #2 are Drill, #3 is Swim*
*Level 2 perform 3 x 100 as 50 stroke/50 free

PS1:
10 x 25 TURNS!!!!! @ :35 OR :40 
 - Start at 12.5m out….accelerate into wall/turn/fast 2-3 strokes, then EZ back to start
 - Free turns or STROKE or IM Transitions

PS2:
12 x 50 w/ FINS @ :15sR as 25 underwater dolphin kick + 25 EZ freestyle 
*Level 2 perform total of 10

MS: Speed via 6 Broken 200s (broken after EACH 50) @ 3:30 OR 3:45 OR 4:00 OR 4:15
*Can either do these as FREE, IM, or STROKE MIX by 200 - time listed is including :05 - :08sR after EACH 50.*
*Level 2 do 4 x Broken 200s at :15sR after entire 200

C/D: 200 EZ

Posted on June 12, 2015 .