Wednesday, July 27, 2016
High Velocity
Warmup
300 loosen
24 X 25
3 ez, 1 fast
2 ez, 2 fast
1 ez, 3 fast
*two times through
Main Set - a little distance or 200 pace version
8 X 75 @ 90
1st 25 sprint
6 X 75 @ 90
1st 50 sprint
4 X 75 @ 90
last 50 sprint
2 X 75 @ 90 sprint
Notes: Sprint means as fast as possible, 200 pace is not unreasonable to think about, the sendoff is long on purpose to make sure you can keep the quality up. You can choose your stroke on the fast parts, you can even kick, so feel free to be creative.
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