Workout February 7th, 2016

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

 

1-) Warm-Up

3 x [100 fr-bk swim

4 x 50 desc 1-4 20s rest 1st round kick 2nd round pull free 3rd round swim w/ fins

100 fr-bk swim

4 x 50 desc 1-4 20s rest 1st round kick 2nd round pull free 3rd round swim w/ fins]

2-) Dist

3 x [1 x 400 free w/ fins and paddles

3 x 100 free 1st round hold 400 pace, 2nd round 400 pace -2, 3rd round 400 pace -4 @30s rest]

100 easy

1 x 100 w/fins and paddles all out

100 easy

Mid & Sprint

3 x 200  (50 BS- 100 free – 50 BS) 30s Rest

100 kick

2 x 200 (50 BS- 100 free – 50 BS) 30s Rest

100 kick

1 x 200 (50 BS- 100 free – 50 BS) 30s Rest

100 easy

1 x 100 free w/fins and paddles all out

100 easy

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