Wednesday, May 25, 2016

Wednesday, May 25, 2016

High Velocity

Warmup

300 loosen

200 kick

4 X 25 Kick variable sprints

3 X 100 FR (push 1st 25-50-75)

4 X 50 mixed strokes

4 X 25 Swim Variable sprints

*all on 15-30R

Main Set for Short Sprints

30 X 50 @ 60 (may use fins and/or paddles)

#1 - Max velocity to far flags (25 yd pool)

#2 - Max velocty from 15M thru turn back to 1/2 pool

#3 - Max veloctiy coming off turn to 15M

#4 - Max velocity last 12 1/2

#5 - EZ

Notes: Take right types of strokes, you need to look like your goal times for short chunks, :08-:10 seconds at a time. It all adds up!

Main Set for Long Sprints (distance):

4 rounds:

200 @ 2:30 (150 strong + :10R + 50 P200)

1 X 50 @ 45 P200

1 X 100 @ 1:30 1st 50 P200, 2nd 50 EZ

1 X 50 @ 45 P200

1 X 100 @ 2:00 EZ

Notes: Each round accumulates 200 yards of P200 or very fast swimming, the set starts with a strong 1st 150 of the 200, short rest and then you start cranking out 50's of meaningful speeds with short rest or active recovery.