Wednesday, April 13, 2016

Wednesday, April 13, 2016

High Velocity

Warmup

300 loosen

4 X 75 K/S @ :15R

12 X 25 Variable Sprints @ :15R

Sprint HVO's

8 X buckets or bands to 15M @ 60-90

200 EZ

8 X HVO to Far Flags w/ fins & paddles @ 60-90

200 EZ

8 X HVO from block to Far Flags @ 60-90

200 EZ

Distance HVO's

12 X 25 w/ t-shirt @ 45

200 EZ

4 X 50 @ 2:00 2/ fins & paddles

200 EZ

2 X [3 X 50 @ 40] @ 4:00

*1st from a dive

200 EZ

Notes: 30-40 minutes - Sprint - fill your bucket with the right type of strokes, Distance - fill your bucket with 25-50's of the right tempo's & velocity's