Wednesday, April 2, 2014

Wednesday, April 2, 2014

High Velocity/Distance option

Warmup on your own: 5 minutes on land, 15 in the water

Main Set

BE FAST!

40 X 50 @ 1:00

All Even's are EZ

#2 - Sprint to 15M from dive

#4 - sprint to 15M from push

#6 - sprint 1st 15M of 2nd 25 from turn

#8 - sprint last 25

*repeat, add equipment and switch strokes as needed

Distance Option

Maintain pace and consistent effort for entire set:

4 X 75 @ 55-65

4 X 50 @ 40-45

1 X 400 @ 5-6

3 X 75 @ 55-65

3 X 50 @ 40-45

1 X 300 @ 3:45-4

2 X 75 @ 55-65

2 X 50 @ 40-45

1 X 200 @ 2:30/40

1 X 75 @ 55-65

1 X 50 @ 40-45

1 X 100 as usual finish with a little extra