08/27/15 & 08/29/15 Workout Recaps

For last Thursday's workout, I gave swimmers a choice of mid-distance to sprints for the main set.  No one chose the 100's, which surprised me!

For today's workout, we took a page from kiefer.com and tackled a mixed bag of their "Wake Up" workout.  Folks liked the mini-sets and change-up throughout the workout, so all-in-all, the practice got a thumbs up! :)

08/29/15 - Levels 3 & 4; kiefer workout

w/u: 100 fr/100 non-fr/100 IM as 12.5 kick&12.5 swim/100 IM drill

PS: All at :35 or :40
4 x 25 CHOICE - streamline kick to middle/swim EZ to end
4 x 25 CHOICE - EZ to middle/build remainder
4 x 25 CHOICE - Swim

MS:
3 x 200 moderate @ :15sR, *FAST changing gear, people*
1 as paddles/buoy/snorkel
2 w/ just paddles
3 w/ no equipment

MASTERS MINUTE

3 X 100 fast @ :20sR

8 x 25 fast kick (no fins) @ :10sR

6 x 50 swim @ :10sR
- 25 fly/25 back
- 25 back/25 breast
- 25 breast/25 free

4 x 50 build from an in-water start (NO WALL PUSH) & END with a flipturn
:10sR

12 x 25 as:
scull mix-up @ :10sR
4 strokes/6 kicks @ :10sR
Fast swim @ :20sR (at least 1 from the blocks)

COOL DOWN

 

08/29/15 - Level 2; kiefer workout

w/u: 100 fr/100 kick/100 pull

PS: All at :10sR
4 x 25 CHOICE - streamline kick to middle/swim EZ to end
4 x 25 CHOICE - EZ to middle/build remainder
4 x 25 CHOICE - Swim

MS:
3 x 200 moderate @ :15sR, *FAST changing gear, people*
1 as paddles/buoy/snorkel
2 w/ just paddles
3 w/ no equipment

8 x 25 fast kick (no fins) @ :10sR


4 x 50 build from an in-water start (NO WALL PUSH) & END with a flipturn
:10sR

12 x 25 as:
scull mix-up @ :10sR
4 strokes/6 kicks @ :10sR
Fast swim @ :20sR (at least 1 from the blocks)

COOL DOWN


08/27/15 - All Levels

w/u: 3 x 200 #1 - free, #2 - IM drill, #3 - pull

PS: 
6 x 100 w/ FINS @ :15sR
Odds - swim
Evens - kick

9 x 50 stroke by 3’s @ :50 OR :55 OR 1:05 

MS: **Your Choice**
3 x 400 freestyle *negative split* - @:20sR

6 x 200 freestyle *negative split* - @2:50 OR 3:15 OR 3:30

12 x 100 freestyle drop intervals by sets of 4
1st 4 @ 1:30 OR 1:50 OR 2:00
2nd 4 @ 1:25 OR 1:45 OR 1:55
3rd 4 @ 1:20 OR 1:40 OR 1:50

cool down