Friday 5-17-13

Friday 5-17-13

Creative Speed Day:  We want to work some very high end speed for short amounts of time today, or HVO's (High Velocity Overloads).  These are the hardest workouts for coaches to trust their swimmers to perform because if not done correctly, and precisely there is not much getting accomplished.

SWIM FAST TODAY, NOT FAR

Warmup on your own (1000-1500)

3 rounds of 6 X 25 @ :45 

EZ 100 between rounds

Round 1 w/ no equpment, streamline and sprint first 3-5 strokes off wall depending on stroke and length of streamline

Round 2 add fins, switch it into high gear on last 3-5 strokes depending on stroke into the wall

Round 3 fins and paddles Odd's done as round 1, even's done as round 2

*focus on tempo, body position, if you have a tempo trainer, use it, those 3-5 strokes need to look like you are racing, not just increased effort, there is a difference.

9 Minute Kick - last :15 of every 90 seconds is AO, see how close you can get to getting 25 yd/15sec.

200 to loosen your arms up.

3 X's 15M, 25, or 37 1/2 from dive (ez 25-50 between)

1 X's 25, 50 or 75 from dive

*choose distance to suit your events, but make it very fast

Warmdown, have a great weekend!