Wednesday, March 30, 2016

Wednesday, March 30, 2016

High Velocity

Warmup

300 loosen

3 X 100 K/S @ :15R

12 X 25 @ :30 variable sprints

*middle 4 kick

Sprint HVO

8 X mid pool sprints @ 45-60

#1 - Flags to 15M

#2 - Flags to 1/2 pool, start facing opp. direction and flip to start

#3 - 15 to 15 include the turn

#4 - 1/2 pool to finish

10 X bucket or stretch cord @ 60

*bucket to 15M, stretch cord from dive

3 X 25 @ 2:00 + 1 X 50 from dive

Distance HVO

1 X 200 @ 3:00 strong start

6 X 50 @ 60 P200

3:00 Kick - BLAST :10, EZ :20

3 X 100 @ 3:00 BEST

3:00 Kick - BLAST :10, EZ :20

6 X 50 @ 60 P200

1 X 200 @ 3:00 match or beat 1st 200

Notes: Sprint set is 30 minutes, Distance set is 33 minutes, Sprint is looking to accumulate the right types of strokes from various spots in the pool with resistance at times. Distance is going to accumulate some high intensity swimming.