Wednesday, April 6, 2016
High velocity
Warmup
300 loosen
3 X 100 @ :15 r 1st 50, 2nd 50, 1st 75 strong
8 X 25 variable sprints
Sprint:
8 minute vert. Kick
:06 streamline blast on tops, 2 shooters from bottom on bottoms
8 X 25 underwater with fins @ 45
8 X 15m bucket sprint @ 60
8 X sprint to far flags @ 60
Notes: 30 minutes, start vertical with some explosive kicks, then take it horizontal with a bigger engine, fins, add some resistance, than get up to full speed to far flags
Distance high velocity
9 minute kick
20/40, 30/30, 40/20 fast/ez
18 X 25 @ 30 holding best avg
9 X 50 @ 60 fast/ez, ez/fast, all fast
Notes: 27 minutes, all fast swimming and kicking should be as close to p200 as possible, accumulate some good lengths today
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