Workout March 12th, 2016

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

Saturday March 12th

1-) 300 drill-swim by 50

2-) 2 x [ 100 drill

50 kick

50 fast-easy swim

50 kick faster!] 15s rest

3-) Dist

5 x 200 w/ fins [75choice-125 free

3 x 500 desc 1-3 1 min rest in between

4 x 200 [alternate 1 x kick desc1-2, 1 x swim desc1-2]

200 easy

Mid

5 x 200 w/ fins [75choice-125 free

4 x [5 x 100 @ 2:00 desc 1-4, hold time on 4th and 5th

200 easy

Sprint

2 x [ 8 x 25 w/ fins (2 x fast! 1 x easy) choice

100 drill

100 for time w/ fins choice

100 easy]

2  x [ 3 x 50 fast turns!

100 kick fast!

2 x 50 @ 100 pace

100 kick all out!

50 easy] go 1 Round Best Stroke, 1 Round Free

10 x 50 free (4 x pull breathing 3-5, 3 x breathing 3-7, 2 x breathing 5-7, 1 x breathing every 7)

300 kick-pull-swim

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