Wednesday, May 4, 2016

Wednesday, May 4, 2016

High Velocity

Warmup

300 loosen

12 X 50 @ :15R

4 desc. 1-4

4 1st 25 strong, 2nd 25 EZ

4 last 12 1/2 Sprint

Main Set

Short Sprints

4 X 50 @ 60 Sprint 1st 15M

3 X 50 @ 90 Sprint 1st 25

2 X 50 @ 2:00 Sprint 1st 37 1/2

1 X 50 Dive

Long Sprints

5 X's:

3 X 25 @ :20 (FAST)

1 X 75 EZ @ 90

4 X's:

4 X 25 @ 25 FAST

1 X 100 EZ @ 2:00

3 X's

1 X 25 @ 30 + 1 X 50 @ 30 FAST

1 X 75 EZ @ 2:00

Notes: Put value in getting up to your top velocities, take the right type's of strokes, don't just try hard.