Remainder of 2015 Workouts

01/02/15
w/u: 200 free/200 kick/200 IM drill

PS: 12 x 25 @ :35 in groups of 4
4 blast off wall; EZ to finish
4 freestyle and dive under before opposite flags
4 w/ 2 mid-swim flips


MS1: Partner pulling/pushing; 12 x 50 @ :10sR
pull your partner on way down/switch on way back
push your partner on way down/switch on way back


MS2: “n” ROUNDS OF THE FOLLOWING
5 x 100 pull @ 1:30 OR 1:40 OR 1:50
5 x 50 kick w/ fins @ :50 OR :55 OR 1:00

c/d

 

12/24/15 - LCM
MERRY CHRISTMAS EVE!!!!!!!!

200 choice warm-up

**12 Days of Christmas
12 x 25 Kick w/ fins @ :35 - Evens FAST

11 x 50 Pull @ 1:00 OR 1:10 (snorkels opt)

10 x 25 Choice Drill @ :40
fists, 3-6-3, stun gun, catch-up, 1 up/3 down, 3R/3L, breast /w flutter kick, free w/ fly kick

**9 x Santa Hat 25 sprints
   - Depending on number of swimmers, groups of 2 or 3
Santa Hat Relays, change at the 25m mark*, everyone goes 3x SPRINT

8 x Streamlined Jumps

**7 x 25 swim with gloves @ :10sR

6 x flip turns from middle of the pool

** 5 x 25 Christmas Worm @ :10sR

**4 x Starts/Sprints to Rubber Duckie; 2 per heat, take turns, everyone does 4

3 x 50 Non-Free

**2 x 50 backstroke w/ cup on forehead @ :10sR

1 x 100 Free Build
c/d

Posted on January 3, 2016 .