Wednesday, July 20, 2016
High Velocity
Warmup
300 loosen
12 X 25 mixed drills/strokes
12 X 25 variable sprints
Main Set
12 X :10 second explosive kicks every 60 seconds
*keep moving between kicks, start every :10 second kick on wall
12 X flag to flag sprint w/ fins @ 60
12 X wall to far flag sprint w/ fins & paddles @ 60
Distance high velocity option
5 rounds of:
6 X 25 @ 20/25 well below 500 pace if not 200 pace to ft.
4 X 25 EZ @ 30
Notes: accumulate power, accumlate the right type of strokes and movement that you see in race/meet swimming.
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