06/23/15 and 06/25/15 Workout Recaps

06/25/15 - All Levels LCM

w/u: 300 swim 
        200 pull
        100 25 High Elbow Scull/25 Breast
**PVC Pipe Rotation Exercise Individually**


PS: 12 x 50 (fins opt) @ 1:00 OR 1:10 OR 1:20
 - Odds: FAST KICK
- Evens: BUILD SWIM

MS: 2 ROUNDS OF THE FOLLOWING:

5 x BROKEN 100 as 75 moderate free or stroke followed by TREAD for :10sR, then “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL”
Total Interval as 1:50 OR 2:05 OR 2:20

4 x 50 @ :10sR w/ kickboard as buoy

c/d: 100 EZ

 

06/23/15 - All Levels
w/u: 500 mix of S-K-I-P

PS: 6 x 100 @ :15sR
Odds: Swim, Last 25 FAST
Evens: Kick, Last 25 FAST

MS:
4×50 Paddles, B Every 5th (:55/1:05/1:15/:10sR)
1×25 Tarzan to middle @ :40/:45/:10sR
1×25 Choice from middle to wall @ :40/:45/:10sR

6×50 Paddles, B Every 5th (:55/1:05/1:15/:10sR)
1×25 Tarzan to middle @ :40/:45/:10sR
1×25 Choice from middle to wall @ :40/:45/:10sR

8×50 Paddles, B Every 5th (:55/1:05/1:15/:10sR)
1×25 Tarzan to middle @ :40/:45/:10sR
1×25 Choice from middle to wall @ :40/:45/:10sR

12×50 @ (1:05/1:15/1:25/:10sR)
#1 Cruise
#2 Fast 15M*
#3 Fast 25M*
#4 Fast 35M*
FINS final 4 are ok here!

C/D: 100 easy

Posted on June 29, 2015 .