Wednesday, March 23, 2016
High Velocity/Blue for Distance
Warmup
300 loosen
12 X 75 descending in groups of 3, last 3 sprint the 1st 25, followed by ez 50
Sprint High Velocity
10 X 15-20M sprints @ 60
*leave from wall
10 X :10 Kick BLASTS @ 60
5 X 25 @ 2:00
Notes: 25 high velocity swims, 30 minutes, take the right types of strokes
Blue for Distance
12 X 50 @ 50 sprint 1st/last 25
6 X 100 @ 1:20 Sprint 1st/last 50
4 X 50 @ 2:00 FAST!
Notes: 27 minutes, accumulate 800 yards of high intensity swimming, shooting for sub P200
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