Wednesday, April 20, 2016
High Velocity
Warmup
100 loosen, 100 buddy kick, 100 mixed strokes
20 X 25 @ 30
1st 8 descend in groups of 4
last 12, variable sprints, middle 4 kick
Main Set
8 X HVO @ 60
alt. 2 swim to far flags w/ 2 Kicks to Far Flags
1 X 50 @ 3:00 Go for It!
6 X HVO @ 60 w/ fins
alt. 2 swim to far flags w/ 2 Kicks to Far Flags
1 X 50 @ 3:00 w/ fins Go for It!
4 X HVO @ 60 w/ fins & Paddles
alt. 2 swim to far flags w/ 2 Kicks to Far Flags
1 X 50 @ 3:00 w/ fins & Paddles Go for IT!
2 X 25 @ 2:00 from dive
Distance Option: do 50's or 75's for the HVO's @ 60 making the first 25 or last 25 at P200 or better. Stretch the 50 @ 3:00 to 75-300.
Notes: 30-35 minutes, make sure you take the right type of stroke, get up to your highest velocity's. Things are different at top speeds, accumulate some really good speed in small chunks.
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