Monday, September 14, 2015
Pre-Season
Warmup
300 Loosen
12 X 25 working on streamlines and breakouts
3 X 100 @ 1:30 descend 1-3
Main Set
3 X 100
3 X 150
3 X 200
*choose sendoff that gives you :10/100
*swim at strong effort
8 Minute Kick
:30 strong, :30 EZ
12 X 50 @ 60 alternate strong/EZ
Notes: start lengthening out your repeats, move into some good kicking and finish with some faster 50's.
Dryland Idea's:
12 rounds or 20 minutes whichever comes first:
5 Pushups
10 Tuckups
15 Squats
1 X 200M Run
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