Workout - 12/04/17

w/u - 200 freestyle NO WALLS + 200 kick alternating on your back/on your side + 200 IM as drill/swim by 25

PS: 10 x 25 @ :35, freestyle with swift mid-swim flip about halfway on each 25

MS1: 10 x 50 freestyle drill/freestyle swim @ :15sR, repeating the following:
- head-up
- catch-up
- high-elbow scull out in front
- w/ fly kick
- zipper

MS2: 12 x 100 @ descending intervals, w/ 3 min. vertical kick in between:
- 4 x 100 @ 1:30/1:35/1:40/1:45
3 minutes vertical kicking as :40 on, :20 off

- 4 x 100 @ 1:25/1:30/1:35/1:40
3 minutes vertical kicking as :40 on, :20 off

- 4 x 100 @ 1:20/1:25/1:30/1:35
3 minutes vertical kicking as :40 on, :20 off

c/d - 100 EZ

 

Posted on December 4, 2017 .