Wednesday, May 18, 2016
High Velocity
Warmup
300 loosen
16 X 25 @ 30 Variable Sprints
Alt. Odd/Even rounds of 4 Kick/Swim
Main Set for short sprint
4 X Sprint to far flags @ 60
1 X 25 Sprint
1 X 50 EZ
4 X :10 Kick w/ board, Hammer Down @ 60
1 X 50 Kick Spring
1 X 50 EZ
4 X 25 w/ fins & paddles @ 60
1 X 75 ALL OUt
1 X 75 EZ
Main Set for longer sprint
4 X 25 @ 20
1 X 50 @ 40
1 X 50 EZ @ 90
6 X 25 @ 25
1 X 75 @ 60
1 X 75 EZ @ 2:00
8 X 25 @ 30
1 X 100 @ 1:30
1 X 100 EZ
*if it is not labled EZ, swim with highest intensity
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