A:
800 300 free/200 IM Drill/300 choice other than free
400 Drill 50 shld roll/50 R Arm-L Arm/50 shark fin/50 3 pull-3 sec kick/50 small pull/50 big pull/50 close fist/50 catch-up
10x25 1-5 Odds- Fast/Easy Evens- Easy Fast 6-10 descend by 25 :30
6x100 Hold Race Pace 1:30
4x50 Back 1-kick 2-drill 3,4-swim
3x200 Race Pace 2:50
2x100 Back 1-k/d/d/s 2-swim 2:00
4x25 UW kick fly :45
4x50 choice kick 1:10
4x100 1xstroke 3:15
200 Easy
B:
300 Swim
200 Kick
4x25 Shld roll :30
4x25 close fist :30
6x100 odds- free evens- choice :20
4x25 shark fin :30
4x25 catch up :20
2x200 free 80% :25
300 Pull
200 cool-down
Ocean Distance Swim
ReplyDelete5k Swim [9:00am] or 1Mile Swim [9:30am]
Sunday, August 21, 2011
http://www.vaswim.org/meets/2011/VA_Beach_Lifeguard_OceanSwim_Aug21.pdf
The 5K Course will start at 17th St. on the beach and proceed out 30 meters requiring a left shoulder turn around the initial buoy. Swimmers will then proceed north. There will be a mandatory water stop at 37th St. marked by buoys. The finish will be at 57th St. marked by buoys and on shore flags. Swimmers must complete a left shoulder turn around the final buoy and then make their way into the shore. The finish line will be on the beach. Participants must reach the water stop within one hour of the start of the race or they will not be allowed to continue. Check-in begins at 7:30A.M. and ends at 8:30A.M.