Friday, May 24, 2013

Friday, May 24, 2013

High End Speed Day: Very Fast Swimming in Small Chunks today!

Warmup on your own (1000-1500):

Main Set:

8 X 25 @ 1:00 (1st 15M AO, race pace, you can also do this against resistance aka, stretch cord or power rack or parachute)

200 ez swim to loosen up

3 X 25 from a dive, swim back ez

6 X 75 Kick as follows (6 second Kick against the wall, AO, shoot for 30+ FR kicks or 18+ FL kicks, 25 ez, build last 10 yards to turn, AO underwater to 15M, ez swim to wall, grab kick board, Kick 1st 10 seconds of 25 AO, see how far you can get) @ 1:00 Rest

200 ez swom to loosen up

1 X broken 200 as follows: (see if you can beat best time)

1 X 100 w/ fins @ 2:00

1 X 50 no fins from push @ 2:00

1 X 50 from dive

Post times from any of the set!

Warmdown as much as you need (15-20 minutes of ez swimming)

Have a great weekend!