06/13/15 & 06/16/15 Workout Recaps - It's Baaaaack

The workout on 06/13 is one we did not too long ago, only this time swimmers were asked to select an option DIFFERENT than what they did before. Most ended up doing the 80 x 25s, but ended up changing the intervals a tad.  Do what you need to do to keep near 100 pace on those 25s, but still getting sufficient rest where you can make all 20 before switching to to the next batch.

 

06/16/15 - Levels 3 & 4 - LCM

w/u: 400 Kick/Swim/Drill/Swim by 50

PS: 8 x 50 Partner Pulls @ :10sR - SWITCH POSITIONS AT 25m 

MS1: Playing with hand entry/forearm

8 x 50 @ :55/1:05/1:10
 - Evens: FISTS
 - Odds: WIDE ENTRY - For 1st 25m, start out 50 SUPER WIDE entry, then narrow inward until “sweet spot”; use that entry width on final 25m


MS2: 3 Rounds of the following:
             [3 x 100 swim (free or IM) 1:30 OR 1:55 OR 2:10

              4 x 50 (Free or stroke Desc. 1-4) @ :55/1:05/1:15] 


C/D: 200 Mix of Breast/Back/Free


06/13/15 - Levels 3 & 4, Level 2**
NOTE - this was a workout we did before; you must select an option you did NOT do the previous time we performed this workout.
w/u: 200 swim/200 kick/200 pull

PS: 25 Fly FAST + 75 Free Moderate @ :10sR
      25 Back FAST + 75 Free Moderate @ :10sR
      25 Breast FAST + 75 Free Moderate @ :10sR
      25 STROKE CHOICE FAST + 75 Free Moderate @ :10sR

MS: Cut it up
Option #1: 80 x 25 as 2 x (20 pull, 20 kick w/ fins) @ :25 OR :30 OR :35 OR :5sR

Option #2: 40 x 50 as 2 x (10 pull, 10 kick w/fins) @ :50 OR 1:00 OR 1:05 OR :10sR

Option #3: 20 x 100 as 2 x (5 pull, 5 kick w/ fins) @ 1:20 OR 1:30 OR 1:40 OR :10sR

Option #4: 10 x 200 as 2 x (3 pull, 2 kick w/ fins) @ 2:40/2:55 OR 3:00/3:15 OR 3:15/3:30 OR :15sR

c/d: 100 EZ

**Level 2 select an option, but do what equals 1200 total (i.e., 30 x 25, 24 x 50, etc.)

Posted on June 15, 2015 .