Friday, April 1, 2016

Friday, April 1, 2016

FAST FRIDAY!

Warmup

300 loosen

3 X 150 Pull @ :15R

3 X 100 @ :30R push last 25, 50, then 75

3 X 50 @ :60R, highest velocity on 1st 25

Main Set

3 X "X" @ 3:00

2 X "Y" @ 3:00

1 X "Z" @ 3:00

X = 25-100 (choose your distance)

Y = 50-200 (choose your distance)

Z = 75-300 (choose your distance)

Notes: 18 minutes - depending on your variablies the set changes quite a bit. If you stay with the shortest option, it becomes 25's, 50's, and a 75 done extremely fast. On the long end it is 100's, 200's and a 300 which is entirely different ball game. Of course you can choose anything in between to fit your fitness level, your mental level or a stroke/event that you are working toward.

*this is a variable of the Dave Salo X-Y-Z Set, so I can't take credit for the idea.