Wednesday, May 11, 2016
High Velocity
Warmup
300 Loosen
3 X 100 desc. 1-3
8 X 25 alt. sprint 1st 15M/last 12 1/2 yards
Main Set
12 X mid-pool sprint
#1 - from flags to 15M
#2 - from flags to mid-pool, start facing opp. dir. and flip
#3 - in/out of wall
#4 - mid-pool to finish
6 X 50 Kick @ 60 (BLAST 1st :10)
12 X sprint from wall to far flags w/ fins & pads
Notes: 30 High velocity swims, give yourself plenty of rest, get up to your highest velocities in small doses.
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