Friday, July 12, 2013

Friday, July 12, 2013

High Velocity:  short bursts of quality swimming, look like a rock star in small chunks. There are 32 high velocity swims + 4 50's faster than race pace at the end of the set.  Swimming Fast is different than just making intervals, a lot more swimmers can make intervals, than can get themselves to practice at top end speeds.

Warmup on your own (1000-1500):

8 X 50 w/ fins @ 1:00 build speed/tempo by 12 1/2, so last 12 1/2 is race pace/tempo.

*there is a difference between working hard and race pace, make sure you are paying attention to the details.  

8 X 25 @ 60-90 sec. rest, go against stretch cord or parachute

8 X 50 w/ fins @ 1:00 explode to 15M, ez swim the rest

8 X 25 @ 60-90 sec. rest, go against stretch cord or parachute

4 X 50 @ 2:00 w/ fins, go for it!

Warmdown