09/05/15 Workout Recap - Sprint & IM Work

09/05/15: Levels 3 & 4
w/u: 300 choice swim, every 3rd length scull
        300 as 50 swim + 25 WALKING streamline


PS: 12 x 50 @ :55 OR :60 OR 1:05 - *SNORKELS if you have them*
1-3: 25 Tarzan/25 free
4-6: 25 High Elbow scull/25 free
7-9: 25 Fingertip drag/25 free
10-12: 25 Doggie Paddle/25 free

MS1: 
 - 9 x 75 freestyle @ 1:10/1:20/1:30 - Rotating Fast 25 (3 times through)
 
MS2:
- 3 x 100 Pull (buoy, paddles optional) @ 1:25/1:30/1:45/1:50
- 8 x 75 IM Switch @ 1:15/1:20/1:30 (fly/ba/br, ba/br/fr, br/fr/fly, fly/ba/br)
- 3 x 100 Pull (buoy, paddles optional) @ 1:25/1:30/1:45/1:50

c/d: whatevs

 


Level 2
w/u: 200 swim/100 Kick on Back/200 as 75 swim + 25 walking streamline (2 times)

PS: 12 x 50 @ 1:10/1:15/:10sR
1-3: 25 Tarzan/25 free
4-6: 25 High Elbow scull/25 free
7-9: 25 Fingertip drag/25 free
10-12: 25 Doggie Paddle/25 free

MS: 
6 x 75 freestyle @ 1:30 OR 1:45
3 x 150 @ :15sR (middle 150 is PULL w/ buoy & paddles)

c/d: whatevs

Posted on September 6, 2015 .