Workout February 18th, 2016

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

 

1-) 3 x [ 100 drill

4 x 50 1st round kick IMO, 2nd round scull-swim IMO, 3rd round swim desc 1-4]

2-) Dist

9 x 400 (3 x w/ fins, 3 x desc 1-3, 3 x desc 1-3)

Mid

3 x [200 sw neg split fr 30s rest

100 w/ fins all out ch]

3 x [150 fr pull desc 1-3

100 w/ fins ch neg 20s rest

50 ch w/ fins all out!]

3 x [100 fr pull

2 x 75 ch w/ fins 20s rest

50 ch w/ fins all out!]

Sprint

3 x [150 fr pull desc 1-3

100 w/ fins ch neg 20s rest

50 ch w/ fins all out!]

3 x [100 fr pull

2 x 75 ch w/ fins 20s rest

50 ch w/ fins all out!]

9 x 50 [1 x 50 easy, 1 x fast turns!, 1 x w/ dive all out!

100 easy

8 x 25 w x w/ dive fast! 1 x easy

100 easy

3 x [100 fr pull

2 x 75 ch w/ fins 20s rest

50 ch w/ fins all out!]

9 x 50 [1 x 50 easy, 1 x fast turns!, 1 x w/ dive all out!

100 easy

8 x 25 w x w/ dive fast! 1 x easy

100 easy

 

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