Self Directed Swim Practice

Just a reminder that Watermania is closed for a swim meet on Friday December 12, 2014.  Here is an uncoached workout from Coach Tracey.

Swimmers: This practice can be adjusted to your speed by adding or subtracting :05 on the Main 2 set and reducing the first Main set to 2 x . Warm up and Cool down should be completed by all!

December 12 un-coached workout

Warm Up:
200 free, 2 x 100 pull, 4 x 50 fins on 4 x 25 zippy choice all on :15r            700

Main:
3 x (4 x 50 free on 1:30 send off)
#1 swim up/breathe 5’s on return
#2 swim up/breathe 7’s on return
#3 swim up/breathe 9’s on return
#4 swim up/breathe 11’s on return                                                            1300

Main #2
4 x 75 on 1:45
100 easy pull
4 x 75 on 1:40
100 easy pull
4 x 75 on 1:35
100 easy pull                                                                                                2500

Cool:
300 easy choice with fins                                                                        2800

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