Swim Life: Ocotopus

Monday, September 28, 2015

Ocotopus

Swimming: SCM
Training Group: NLSC Silver

300 CH

6 x 75 Free Rotate 25 Kick through on 1:20

10 x 25 Fly on :50

10 x 50 Breast/Free FAST on 1:15

10 x 25 Fly on :40

3 x 300 Back w/ :20 rest after each
5 DK's off each wall

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Workout Key

BK - Breast Kick
BOSS - 500 [350 swim EN2, 150 kick w/fins FAST] or 200 [150 swim EN2, 50 kick w/fins FAST]
BPA/MSV - Best Possible Average/Maximum Sustainable Velocity
CH - Choice
CHEZ - Choice Easy
DK - Dolphin Kick
DKS - Drill/Kick/Swim
EN1 – Develop economy, maintain aerobic adaptations (10-30 sec rest)
EN2 – Improve threshold, aerobic endurance (10-30 sec rest)
EN3 – Improve aerobic power and minor threshold (30-60 sec rest)
FK - Flutter Kick
HYP - Hypoxic
LOCO - Locomotive, 1 EZ, 1 FAST, 2 EZ, 2 FAST, etc
MDPS - Maximum Distance per Stroke
MOPS - Middle of Pool Sprints
NOVA - Swims with a variety of jumping, somersaults, twisting, diving, & other calisthenics both in & out of the water.
REC – Warm-up, warm-down, drills
SKS - Swim/Kick/Swim
SLOB - Streamline On Back
SP1 – Improve lactate tolerance (1:1-1:2 work/rest ratio)
SP2 – Improve ability to produce lactate and tolerance (1:2-1:8 work/rest)
SP3 - Improve maximum speed and power (1:8+ work/rest ratio)
SPDK - Single Pull, Double Kick Breast Drill
Sprint Medley - 25 half fast/half easy, 25 half easy/half fast, 25 sprint

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Monday, September 28, 2015

Ocotopus

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