Wednesday, April 27, 2016

Wednesday, April 27, 2016

High Velocity

Warmup

300 Loosen

6 X 75 desc. 1-3, 4-6 @ :15R

8 X 25 Variable Sprints

Main Set (choose one option)

Short Sprints

Buckets:

4 X 25 @ 90 w/ low water, sub :15 25's

6 X 15M @ 90 add a bucket of water or two

8 X 10M @ 60 add another bucket

4 X 25 @ 90 no bucket, add fins & paddles

Distance Velocity Set

4 rounds:

1 X 75 @ 50

1 X 50 @ 60

1 X 50 @ 70

1 X 50 @ 80

1 X 100 EZ @ 1:40

*75's and 50's done as fast as possible

Notes: Short sprint set is 30 minutes, Distance set is 20 minutes, both are executing the right type of strokes at the right speeds.