Wednesday, June 8, 2016
High Velocity
Warmup
300 loosen
4 X 100 IM or mixed strokes, moderate effort
12 X 25 variable sprints
Main Set
8 X 50 @ 60
*full speed last 12 1/2, no more than one breath
8 X full speed sprint to far flags, use wall or blocks @ 60+
8 X full 25 w/ fins & paddles @ 90 faster than race pace
Notes: you have to practice taking strokes at race tempo and your body moves differently at high velocities, no better way to do that than short chunks. Rest has to be availble, otherwise it just becomes "try hard" mode.
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