11/03/11 - Thursday Workout

Continuing the theme of putting our head down and swimming fast around the walls. When we approach walls and when we leave walls we need to have our goggles down in the water and have a strong tempo.

Warmup

3x200

#1 - 150 Free/ 50 Back

#2 - 150 Choice Swim / 50 Choice Kick

#3 - 200 Pull (Even laps are MINIMUM stroke count) -- Try to keep it between 10 and 15 strokes!

Prep. Set

2xthrough

4x50 (3/5 Walls) - If you do not know what 3/5 walls are check previous workout post.

100 DPS (All laps have a 10 stroke limit -- ie. you are only allowed 10 strokes per lap)*

2x50 Kick (#1- 85% / #2- 95%)

*Note - If you push off the wall and take 10 fast strokes then you must turn over and kick. This however would be against the point. Spread 10 strokes out over each 25.

Main Set

8x25 (Odd-NonFree / Even-Free) Desc. 1-8

50 Easy Choice

6x50 (Odd-NonFree / Even-Free) Desc. 1-6

50 Easy Choice

4x100 (Odd-NonFree / Even-Free) Desc. 1-4

50 Easy Choice

Warmdown

200