Workout March 3rd, 2016

March 29th, 2016 | Posted by Swim Gators Webmaster in Coach's Corner

Thursday, March 3rd

1-) 100 6-b switch free

4 x 50 (halfway scull – halfway sw choice)

100 free kick

4 x 50 (25 drill-25 sw choice)

2-) Sprint

4 x [ 50 side kick free, 25 sw free fast!]

4 x 75 free breathing 3-5-7

8 x 25 swim free build finish w/ turn 10s rest

3 x [5 x 100 fr, faster pace time on each round]

400 kick-swim by 50

Mid

12 x 200 Done as

6 x desc 1-3 w/ fins

3 x neg split

2 x kick-sw by 50

1 x fast! @400 pace

2 x [ 100 drill

100 kick

2 x 50 @200 pace

100 easy]

Dist

4 x 400 desc 1-4 to 1500 pace

4 x 300 desc 1-4 to 800 pace

4 x 200 (3 x desc 1-3 to 400 pace

1 x easy)

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