Friday, June 21, 2013

Friday, June 21, 2013

Friday, June 21, 2013

High Velocity in small Chunks!

Warmup on your own (1000-1500):

8 X 25 w/ stretch cord or power rack @ 1:00 sprint 1st 8 strokes for FR/BK, 1st 4 for BR/FL, don't go all the way across.
200 Loosen
8 X 25 Kick @ 1:00+ AO against vertical board for first 10 seconds
200 Loosen
8 X 25 from mid pool @ 1:00 get in ready position, AO from first stroke (water polo style), and finish to the wall, swim ez back to mid pool.
200 Loosen
8 X 50 @ ? do shooter from the bottom, take :05, then take that effort horizontal and go from wall, maintain speed through 3-5 strokes and swim ez the remaining 50
200 Loosen
8 X 25 with fins @ 1:00 sprint 1st 10 seconds off each wall (can u make it 25 yards?)
200 loosen

Total 40 High Velocity Swims that last :10 or less, swim at top speed or faster in small chunks!


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