Friday, June 7, 2013

Friday, June 7, 2013

Speed!  We want to accumlate around 40 HVO's (High Velocity Overloads) today, which are short 5-10 second burst of speed.  So again, you will look like your championship self for small chunks.

Warmup on your own: (1000-1500)

8 X 25 no equipment @ 1:00 (streamline & 1st 2-4 strokes are AO)

200 with right paddle, left fin

8 X 50 w/ fins @ 1:00+ sendoff shouldn't be issue (build last 25 so last 10 yards, 3-6 strokes are AO)

200 with left paddle, right fin

8 X 75 @ ?  do first turn for form, do 2nd turn at race pace, including 3 strokes in/out, go in/out of turn square, not at an angle, or circle swim mode

8 X 100 w/ fins + paddles @ ? (1st 15M at race speed/tempo + :10R + 50 6 beat kick + :10R + build last 25 to big finish, last 10 yards or :05 seconds at race speeds and tempo's

8 X 25 with resistance @ 1:00 12 1/2 (5-10 sec efforts against resistence, i.e., schute, cordz, vertical kick board, bucket, power rack

Warmdown