Tuesday 3/3

Everyone! It's our water polo season for the high school team which means the lanes lines are out and they will stay out for first DEEP END WORKOUT of the year!
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Deep End Workout
 
 
-or-
 
 
 
600/400 swim
300/200 pull
200 kick
4 x 25  sprint cycle
6x:
50 FR   :50 / 1:00
4 X 25 CHOICE   :30 / :40
8/4 X 75 FR / IMO / FR 1:20 / 1:30
100 cool down


Saturday 2/28

200/150 FR swim 3:00 / 3:30
150/100 FR pull 2:30 / 2:45
100 CHOICE kick 2:00 / 2:15 450/400
200/150 SWIM 25 FR / 25 non-FR 3:00 / 3:30
150/100 PULL breathe 3-5 by 25 2:30 / 2:45
100 KICK  25 FAST / 25 EZ 2:00 / 2:15 900/800
200/150 FR 50 strong / 50 EZ 3:00 / 3:30
150/100 PULL breathe 5-7 by 25 2:30 / 2:45
100 CHOICE kick 2:00 / 2:15 1350/1200
200/150 IM drill / swim by 25 3:00 / 3:30
150/100 PULL 3-5-3-7 BY 25 2:30 / 2:45
100 IM kick 2:00 / 2:15 1800/1600
200/150 FR build TO FAST 3:00 / 3:30
150/100 PULL FAST 2:30 / 2:45
100 KICK  FAST 2:00 / 2:15 2250/2000
13/10 x 50 FR 4/3 @ :50 / 1:00
4/3 @ :45 / :55
4/3 @ :40 / :50
1 ALL OUT for time 2900/2500
100 cool down

Thursday 2/26

200/100 SKIP
4 X 25  sprint cycle 900/500
8/6 x 50 odds: FR DRILL / KICK 1:00 1300/800
evens: IMO
4 x 50 FR dec 1-4 *get your time on #4* :50 / 1:00
6 x 50  FR hold that time from ^^^ 1:00 / 1:10 1800/1300
4 x 50 IMO DRILL / SWIM :55 / 1:00
6 x 50 IM switch :55 / 1:00 2300/1800
4 x 50 FR pull breathe 7-5 per 25 :50 / 1:00
6 x 50 FR 5 breaths total per 50 :55 / 1:00 2800/2300
200 cool down  3000/2500

Tuesday 2/24

4/2 x 250 (50 FR/50 BK/50 FR/50 BR/50 FR)

          odds-swim
          evens-drill/kick by 25

3 X 150 SWIM dec 1-3
50 ez

3 x 150 PULL dec 1-3
50 ez

3 x 150 (50 KICK/100 SWIM)
50 ez

3 x 150 (100 IM/50 FR FAST)
50 ez

3000/2500