Wednesday, June 29, 2016
High Velocity
Warmup
300 loosen
4 X 75 mixed strokes
12 X 25 variable sprints, every four get a little faster
Main Set
9:00 Kick
*1st 3:00 :10 Fast/:20 EZ
2nd 3:00 :15 Fast/:15 EZ
3rd 3:00 :10 Fast w/ vert. board/:20 EZ
*no turns during :10 second efforts, if you get to a wall kick against the wall
6 X BLAST to Far FLAGS w/ fins and/or paddles @ 60
3 X 25 from dive @ 90
BE FAST, TAKE THE RIGHT TYPE OF STROKES TODAY
*THE WATER AND BODY ACT DIFFERENTLY AT HIGH VELOCITIES
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