Technique work today, using our own bodies and #FINISGlide Snorkels.

07/24/14 Levels 3 & 4 - LCM

w/u: 3 x 200 (fins opt.) as 150 swim + 50 kick (600)

PS: 8 x 50 @ 1:05/1:10/1:20 - Odds: 25R/25L - Evens: 3-6-3 Drill (400/1000)

MS1: 8 x 75 @ :10sR (25 light legs, 25 med legs, 25 FAST legs) (600/1600)

MS2: 6 x 200 equipment ladder as 2 rounds of: 1 - snorkel 2 - snorkel & fins 3 - snorkel, fins & padds @3:10/3:30/3:50

(1200/2800)

C/D: 300 Swim/Dolphin Dives (200/3100)

Pair up for some pulling fun, followed by 50s technique work...then, move on to mid-D/sprint main set......FUN to write and to do!

07/22/14 Levels 3 & 4 - LCM

w/u: 400 Kick/Swim/Drill/Swim by 25 (400)

PS: 8 x 50 Partner Pulls @ :10sR - SWITCH POSITIONS AT 25m (400/800)

MS1: Playing with hand entry/forearm 8 x 50 @ 1:00/1:05/1:10/1:15 - Evens: FISTS - Odds: WIDE ENTRY - For 1st 25m, start out 50 SUPER WIDE entry, then narrow inward until “sweet spot”; use that entry width on final 25m (400/1200)

MS2: 3 x        [300 Pull @ 5:10/5:20/5:30 - Buoy or Band ONLY              4 x 50 (Desc. 1-4) @ :55/1:00/1:05/1:10]

(1500/2700)

C/D: 200 Mix of Breast/Back/Free (200/2900) or 2200 (Level 2)

Sunday's "Pick Your Poison" Masters Workout!!  WORK HARD/PLAY HARD!  NKSMStyle

07/20/14 All Levels - Pick Your Poison + Water Polo

w/u: 2 x (200 swim + 100 kick) (600)

PS: 9 x 75 Rotating Fast 25 *start at opposite end of pull equipment* - 3 swim @ 1:10/1:20/1:30 - 3 pull @ 1:10/1:20/1:30 - 3 streamlined kick (fins opt.) @ 1:20/1:30/1:40 (675/1275)

MS: Swim/Dryland Strength - 30 x 50’s in 6 sets of 5 as:             2 x (5 swim choice/5 kick w/ fins/5 pull)             (all 50s are on either :50 or 1:00 interval)

- PICK ONE POISON (Dryland Skill) AFTER EACH SET OF 5      - Ab Wheel x 12      - Pull-ups (band assisted, if needed) x 10      - Deck Pull-outs x 10      - Push-ups x 10      - Air Squats x 15      - Plank x :30      - Crunches x 35      - Wall Sit x :30

GET YOUR #FINISGlide Snorkel ready for this one....working some high elbow mechanics leading into a swift IM set.  Enjoy!

07/17/14 Levels 3 & 4 - LCM

w/u: 300 swim (25 FIST + 75 FREE)         200 Gradual - Rotisserie kick (fins opt) (500)

PS1:  10 x 50 w/ FINIS GLIDE snorkel @ :15sR - 25 high elbow scull/25 smooth free (500/1000)

MS1:  5 x 100* Broken @ the 50 (PADDLES ONLY) @ 2:05/2:10/2:15/2:20  *Moderate 1st 50 w/ FAST FINISH to wall *Push off a few feet from wall and a few feet off wall and scull-in-place with knees tucked  into chest for :15 sec * Then kick like hell to get yourself going for fast 30m, then EZ last 20m (500/1500)

MS2: 4 x           [4 x 25 IMO Drill @ :40 OR :45                 100 IM @ 75% Effort                 50 EZ ] (1000/2500)

"TURNED" it up today with some Sprint work into the walls.  REMEMBER to use the walls to your advantage - BLAST off them!!

07/15/14 Levels 3 & 4

w/u: 300 swim (25 Drill/75 swim) 200 IM Kick/swim by 25 (500)

PS: 12 x 50 @ :10sR (fins opt) - 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!! - 2nd 25 is EZ freestyle to wall (600/1100)

MS: 3 ROUNDS OF THE FOLLOWING:

6 x 50 *START IN MIDDLE OF POOL; BUILD INTO WALL/TURN/SPRINT BACK TO MIDDLE OF THE POOL* L3 @ 1:20/1:30 L4 @ 1:10/1:15

200 Moderate Pull @ :15sR (1500/2600)

c/d: 300 dolphin dives/swim (300/2900)

Level 2

w/u: 300 swim (25 Drill/75 swim) 200 (25 back/25 breast/50 free) (500)

PS: 12 x 50 @ :10sR (fins opt) - 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!! - 2nd 25 is EZ freestyle to wall (600/1100)

MS: 2 ROUNDS OF THE FOLLOWING:

6 x 50 @ :15sR *START IN MIDDLE OF POOL; BUILD INTO WALL/TURN/SPRINT BACK TO MIDDLE OF THE POOL*

200 Moderate Pull @ :15sR (1000/2100)

07/13/14 Levels 3 & 4 *Modified Sara McLarty Workout*

w/u: 400 (swim/kick by 100) 2 x 200 pull (3 / 5 Breathing Pattern by 100) (800)

PS: 16 x 25 IM ORDER @ :30 OR :35 (1 Fast/1EZ) 10 x 50 Kick w/ fins @ :50 OR :55 OR 1:00 (900/1700)

MS: 8 x 125 @ 1:50 OR 1:55 OR 2:05 (25 sprint/100 smooth)

8 x 75 pull (buoy only) @ 1:10 OR 1:15 OR 1:25

c/d: 100 EZ (100/3400)

Level 2 *Modified Sara McLarty Workout*

w/u: 400 (swim kick by 100) 400 pull (3 / 5 breathing by 100) (800)

PS: 16 x 25 @ :40 OR :45 (1fast/1ez) 10 x 50 kick w/fins @ :60 OR 1:05 (900/1700)

MS: 4 x 125 w/:30 rest (25 sprint/100 smooth) 4 x 75 pull (buoy only) @ 1:30 OR 1:45 (800/2500)

Vertical Kicking with some mid-D free.....#changeup

07/10/14 Levels 3 & 4 - LCM

w/u: 600 as 4 x [50 Free + 50 Stroke + 50 Kick on back or w/snorkel](600)

PS: Vertical Kicking (*FINS Opt*)

        6 x [:40 ON/:20 OFF]

(~300/900)

MS: 2 ROUNDS OF THE FOLLOWING*:

- 300 Pull (mix up breathing throughout; 3-5-7) @ 5:15/5:25 (L3) OR 4:45/4:55 (L4)

- 2 x 150 Free (75% Effort) @ 2:50/3:00 (L3) OR 2:30/2:40 (L4)

- 3 x 100 Free (70%-80%-90% EFFORT) @ 1:50/1:55 (L43) OR 1:40/1:45 (L4)

*Optional :30sR between rounds

(1800/2700)

C/D: 200 EZ (200/2900)

Level 2 - LCM w/u: 400 Choice (400) PS: Vertical Kicking (*FINS Opt*)        6 x [:40 ON/:20 OFF]

(~300/700)

MS:

- 400 Pull (mix up breathing throughout; 3-5-7) @ :15sR

- 2 x 150 Free (75% Effort) @ :10sR

- 4 x 100 Free (70%-70%-80%-90% EFFORT) @ 10sR

(1100/1800)

Gotta love some IM work; especially LC.  But, true to our Sprinter Spirit, we kept it short at the 1IM distance.  :)

*Remember that the pool changes to SCY at 2pm every day and is SCY over all weekends.  So, if you are doing a one-off make-up workout, be sure to adjust intervals from LCM to SCY accordingly.  

07/08/14 Levels 3 & 4 - LCM

w/u: S-K-P by 200 (swim - kick - Pull) (600)

PS: 8 x 50 Build Freestyle @ 1:20** **Kick HARD on wall until every send-off (400/1000)

MS: IM Work *NOTE: if you want to increase distance, perform MS 2 times through or add reps within each stroke section of MS*

4 x 25 Fly Drill (All 4 as 2R/2L/2Both) @ :10sR 4 x 25 Fly Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4) 50 EZ

4 x 25 Back Drill (2 as 8-3-8 + 2 as lane line pull) @ :10sR 4 x 25 Back Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4) 50 EZ

4 x 25 Breast Drill (2 as 1up/3down + 2 as Br arms with flutter kick) @ :10sR 4 x 25 Breast Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 @ 80% (L3) or 1:55/2:05 (L4) 50 EZ

4 x 25 Free Drill (2 as fingertip drag + 2 as catch-up) @ :10sR 4 x 25 Free Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4) 50 EZ (1400/2400)

c/d: 300 Pull (focus on DPS) (300/2700)

Level 2

w/u: S-K-P by 200 (swim - kick - Pull) (600)

PS: 10 x 50 Build Freestyle @ 1:40** **Kick HARD on wall until every send-off (500/1100)

MS: 4 x 25 Free w/ Fists @ :10sR 4 x 25 Free SPRINT @ :45 2 x 100 Free @ 2:20 OR 2:30

4 x 25 Back (lane line pull) @ :10sR 4 x 25 Back SPRINT @ :45 2 x 100 (50 Back/50 Free) @ 2:30 OR 2:40 (800/1900)