3/15/2012 - Thursday Workout

This morning we again ran two Main Sets. Both main sets are listed below our general Warmup and Prep. Set.

Warm-up

300 Choice

100 Kick

4x50 with Buoy only (25- Double arm back / 25 Breast Pull) on :15R

Prep. Set

4x150 w/paddles on either 2:10 or 2:40

(50 Free / 25Back / 50Free / 25 Back or Fly)

-All Free is DPS / All Back or Fly is STRONG.

- Do 6x150 for higher yardage.

Main Set #1

2xthrough

6x25 (Odd- Underwater FAST kick / Even- Easy Swim)

3x50 (#1- 6 Fast kicks underwater / #2- 8 Fast kicks / #3- 10 Fast kicks) and then EZ swim.

1xthrough

6x25 (Odd- FAST Swim / Even- Easy Swim)

4x25 FAST (Start 5 yards from the wall -- NO PUSHING off wall for the start)

-Begin last set of 4x25 without a push off wall. No pushing off bottom either - that is cheating.

Main Set #2

100 Very Easy Choice

1x50 Free -- FAST FOR TIME! (Record time - this is now your "pace")

6x50 Free on 1:00 (or about :25R)

(Hold "pace" +:10 sec for each)

200 Easy

6x50 Free on 1:00 (or about :25R)

Odd - Easy

Even - Hold "pace" +:05 sec.

200 Easy

2x50 Free on 1:00

#1- Try to match "pace"

#2- Try to match "pace"