Maui # 2 - 11-03-14

Lane 8

Mardi, 11-03-14 pm – Part 1

·            400 swim, choice

       200 kick, choice

·            6 X 100 IM on 2:30, alternating:

100: 25 ½ arm – 25 band/no band –

25 super glide – 25 fists/no fists

100: accelerate in and out of transitions

·            300 free, pull or fins, long and relaxed

·            24 X 25 on 50, 6 of each stroke, IM order as:

25: DPS

25: 6 cycles all out, finish easy 

25:8 cycles all out, finish easy

25: easy

25: all out

25: easy

·            100 easy

Lane 8

Mardi, 11-03-14 pm – Part 2

·            10 minutes of “power play” with a partner

·            300 swim, choice, each 50:

25 perfect technique, low count

25 very easy

·            Timed effort - 8 rounds of:

10 m + turn + 10 m all out

2 X [desc. 1 to 3 and hold on 4]

·            Swim down set:

       6 X 100 choice on 2:30 as:

50 m + turn + 10 m: very fast / 40 very slow

~ 3500