Friday, July 19, 2013
High Velocity - You have to swim fast, to swim fast!
Warmup on your own (1000-1500):
8 X 10 sec Sprint Kicks from the wall (with or without a board), go for distance and max speed. 1:00 between efforts, you may do some ez kicking or swimming while resting.
200 ez
4 X 25 against stretch cord @ 1:30-2:00
100 EZ
4 X 25 with stretch cord or with fins @ 1:30-2:00
100 EZ
2 rounds of the following progression
2 X 5 yards (start with head under flags) go on whistle, get to wall
2 X 12 1/2 yards (start at mid pool)
2 X 20 yards (start at far flags)
2 X 25
*sendoff is whatever you need to rest about 1:00 between efforts
*work on finishes!
Warmdown
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