09/12/15 Workout Recap - Keep It Going

09/12/15 - Levels 3 & 4
w/u: 500 choice 

P/S:  12 x 50 (fins optional) @ 1:00 (25 kick/25 swim build)

MS:
300 pull - CRUISE w/:30 rest
3 x 100 @ 1:20/1:30/1:40/1:50 (FAST!! with paddles only)

300 pull w/:30 rest
6 x 50 @ :45/:50/:55/1:00 (FAST!! with paddles only)

50 easy recovery

3 x 150 @ :20sR (50 free easy/50 non-free strong/50 free FAST)

c/d: 100

Level 2
w/u: 500 choice 

P/S:
12 x 50 with fins @ 1:10 (25 kick/25 swim build)

MS:
200 pull w/:30 rest
3 x 100 @ 2:05 (FAST!! with paddles only)

200 pull w/:30 rest
4 x 50 @ 1:10 (FAST!! with paddles only)

50 easy recovery

3 x 100 @ :20sR (50 non-free strong/50 free FAST)

c/d: 100

Posted on September 13, 2015 .