Workout - 11/30/17

w/u - 200 swim/200 kick/200 pull

PS: 16 x 25 @ :40, 4 of each stroke as follows:
- 3 x 25 butterfly arms w/ flutter kick, 1 x 25 SPRINT butterfly
- 3 x 25 2 R/2L backstroke arms, 1 x 25 SPRINT backstroke
- 3 x 25 1 breaststroke + 3 kicks, 1 x 25 SPRINT breaststroke
- 1 x 25 free swim, but kicking RIGHT leg only; 1 x 25 free swim, but kicking LEFT leg only; 1 x 25 free swim, but kicking RIGHT leg only; 1 x 25 SPRINT freestyle

8 x 50 partner pulling @ :10sR
- one partner swims freestyle while the other holds on to the leader's ankles.
- trailing partner can kick as much or as little as he/she likes.
**If training solo, use ankle band, parachute or simply cross legs at ankles for 50s on the 1:00.

5 x 200 freestyle @ 3:15/3:30/3:45
#1 - 3 FAST arms + 10 moderate arms, keep repeating
#2 - 5 FAST arms + 7 moderate arms, keep repeating
#3 - 7 FAST arms + 7 moderate arms, keep repeating
#4 - 7 FAST arms + 5 moderate arms, keep repeating
#5 - 10 FAST arms + 3 moderate arms, keep repeating

c/d - at least 100 EZ

Posted on November 30, 2017 .