Workout February 11th, 2016

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

 

1-) Warm-Up

300 drill-swim by 50

300 kick-swim by 50

300 fast – easy by 25

6 x 50 ch desc 1-3 @1:00

2-) Dist

12 x 200 [4 x w/ fins neg split

8 x desc 1-4 2 x]

Mid

3 x 200 w/ fins neg

3 x 100 desc 1-3 to 400 pace

2 x 200 w/ fins neg

2 x 100 desc 102 to 400 pace -5s

1 x 200 w/ fins negative split

1 x 100 @200 pace

400 For time

200 easy

Sprint

2 x 200 1 x kick 1 x drill

8 x 25 @ 100 pace

100 kick for time

200 easy

2 x 100 w/ fins @5:00 all out

100 kick for time

200 easy

2 x 300 kick-pull-swim

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