Recent Workouts (09/24, 09/26, 09/29)

09/29/15 - All Levels
w/u: 300 freestyle + 200 IM drill

MS1:
5 x broken 100 IMs as 12 x 25 IMO @ :30 OR :35 OR :40
5 x 100 streamline kick on back with fins @ 1:40 OR 1:50 OR 2:00
10 x 50 pull (buoy, paddles optional) @ :50 OR :55 OR 1:00
***Do 2 of the above AGAIN - your choice***

cd

 

09/26/16 - All Levels
w/u - 12 minute choice

PS: 12 x 25 from middle of pool @ :15sR Working on TURNS
1st 4 are free, but after flip stay in streamline and COAST
2nd 4 are stroke/IM exchanges, STAY LOW
3rd 4 are “freeze frame” - STOP immediately after your feet hit the wall and LOOK at your body position, arm position, body angle, etc., then swim to middle again

MS: 2 Rounds of the Following:

4 x 200 freestyle @ 2:50 OR 3:15 OR 3:30 OR 3:45
1st is Right paddle & right fin
2nd is Left paddle & left fin
3rd is Right paddle & left fin
4th is Left paddle & right fin

5 minutes of vertical kicking - :40 ON/:20 OFF x 5

CD


09/24/15 - All Levels
w/u: 200 swim + 50 High Elbow Scull
        200 pull + 50 Kick on back (no board)
        100 (50 Back/50 Breast)

PS: 
12 x 25 with Paddles @ :35 OR :40
*Odds are scull/Evens are build freestyle


6 x 50 ANY Freestyle Drill @ :55 OR 1:05
 - Fists, 3-6-3, Head up, Pause Recovery, Overkick, R or L


MS: FREESTYLE MANIA (fins optional)
4 x 150 @ 2:15 OR 2:30 OR 2:45 OR 2:50
4 x 100 @ 1:25 OR 1:35 OR 1:45 OR 1:50
4 x 50 @ :50 OR :60 OR 1:05
4 x 25 @ :30 OR :40

12 x 25 SPRINT KICK CHOICE (fins optional, every 4th is EZ) @ :30 OR :40 OR :50

c/d

Posted on September 30, 2015 .