UNCOACHED WORKOUT - 06/08/14

Yes, yes, it is Coach Loretta’s Birthday and she is spending it on the beautiful island of Hilton Head, South Carolina.  As such, below is SUNDAY’S workout, 06/08.  Tues/Thurs workouts will also be posted prior to each day.  Enjoy, workout strong, and remember to maintain QUALITY throughout the sets.

06/08/14 - COACH LORETTA’S BIRTHDAY WORKOUT!!!
Levels 3&4

w/u: 200 swim NO WALLS - turn at the “T” of black line
       200 Kick; alternating kicking on your side/kicking on your back
       200 IM Drill 25/Swim 25
(600)

PS:
10 x 25 @ :30 OR :40 w/ FREESTYLE FLIP in middle of your 25; Keep going to opposite wall
*Purpose is to get yourself in the tightest, fastest tuck as possible during the flip.

10 x 50 Drill/Swim as follows for 1st 25 (50’s at :10sR):
2 rounds of 1. head up free 
                   2.  catch-up
                   3.  high-elbow scull out in front
                   4.  freestyle with FLY kick
                   5.  zipper drill (run your thumb alongside body during     ENTIRE recovery phase of free stroke)
(750/1350)

MS:12 x 100 Descend by groupings, with VERTICAL KICKING BETWEEN EACH ROUND:

Level 3: 1st 4 @ 1:45, 2nd 4 @ 1:40, 3rd 4 @ 1:35

Level 4: 1st 4 @ 1:25 OR 1:30, 2nd 4 @ 1:20 OR 1:25, 3rd 4 @ Touch&GO OR 1:20

**IN BETWEEN EACH ROUND:

3 minutes of vertical kicking as 3 x [40 sec ON/HARD; 20 sec EZ TREAD]

(approx. 1650/3000)

w/d: 100 Long & Strong Backstroke
(100/3100)

Level 2

w/u: 200 swim NO WALLS - turn at the “T” of black line
       100 Kick; alternating kicking on your side/kicking on your back
       100 IM Drill
(400)

PS:
10 x 25 @ :40 OR :45  w/ FREESTYLE FLIP in middle of your 25; Keep going to opposite wall

*Purpose is to get yourself in the tightest, fastest tuck as possible during the flip.

10 x 50 Drill/Swim as follows for 1st 25 (50’s at :10sR):
2 rounds of 1. head up free 
                   2.  catch-up
                   3.  high-elbow scull out in front
                   4.  freestyle with FLY kick 
                   5.  zipper drill (run your thumb alongside body during ENTIRE recovery phase of free stroke)
(750/1150)

MS: 9 x 100 Descend by groupings, with VERTICAL KICKING BETWEEN EACH ROUND:

Level 2: 1st 3 @ 2:05 OR 2:15, 2nd 3 @ 2:00 OR 2:10, 3rd 3 @ 1:55 OR 2:05

**IN BETWEEN EACH ROUND:

3 minutes of vertical kicking as 3 x [40 sec ON/HARD; 20 sec EZ TREAD]

(approx. 1350/2500)

w/d: 100 Long & Strong Backstroke
(100/2600)