Friday, September 8, 2017

Friday, September 8, 2017

Warmup

300 loosen

3 X 100 Pull @ 1:40 (fewest strokes)

6 X 50 @ 50 desc. 1-3, 4-6

Main Set

Option 1 (SPEED)

30 X 25 @ 60

1st 10 = Kick, 2nd 10 = Swim, 3rd 10 add Fins/Paddles

Option 2 (VOLUME)

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Take your pick as you head into the weekend or do one today and one on Saturday. Option one is your chance to get your velocity and tempo up. Feel free to up do a variation of this sit by doing 50's or 75's, holding your best avg. By doing that, you turn it into a different type of set, and your done at the same time. Option 2 is meant to increase the length of your swim session, it should be done slow, steady and strong. If you want to add even more length start at 4's and go down to 1's.