09/08/15 & 09/10/15 Workout Recap - Mixed Bag

Due to vacations we had a severely low turn-out on Tuesday, so we ended up performing this same workout today.  It is a usms.org workout designed to give you a little bit of everything - all strokes, moderate to fast, some starts, drills, etc in primarily 25 & 50 format.  Swimmers liked the change-up.  Have at it!

09/08/15 - All Levels
**Workout courtesy of usms.org

**500 freestyle warm-up

Main Set:
swimmers in lanes 1 & 2 will work together, 3 & 4 together, etc.
:10sR on 25s, :20sR on 50s
you’re encouraged to talk, laugh, ask questions of your teammates during the workout :)


4 x 50 flutter kick
4 x 50 freestyle pull
4 x 25 free swim with closed fists
4 x 25 breast, hold each stroke for a 5-count glide
4 flip turns for each person (start from just beyond the flags)
2 x 50 dolphin kick (first is face down, second is on back)
4 x 50 free (these should be FAST!)
4 x 25 back
2 x 25 free, right arm only (left arm at side) and breathe to the left
2 x 25 free, left arm only (right arm at side) and breathe to the right
4 starts from the blocks for each person
4 x 25 breast, hold each stroke for a 4-count glide
4 x 25 fly
2 x 50, flutter kick on your back
4 x 50 free, (these should be FAST!)
4 x 25 breast, hold each stroke for a 3-count glide
4 turns for each person (choice of fly to fly, back to back, or breast to breast)
4 x 25 breaststroke kick
4 x 25 dolphin kick on their side
4 x 25 back
4 x 50 free (these should be FAST!)
400 IM (broken up among your lane partners any way you want)
300 Pull (ALL swim this as c/d)

Posted on September 10, 2015 .