Friday/Saturday September 22/23, 2017

Friday/Saturday September 22/23, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 IM @ :15R (alt. 1st/last 50 Kick)

4 X 75 @ 1:15 Fast 1st 25-50-last 25-last 50

Option #1

1 X 600 @ :15-30R leave on next 00-15-30-45

2 X 100 @ 1:15 FASTer

1 X 100 EZ @ 2:00

1 X 400 @ :15-30R same as above

2 X 50 @ 45 FASTer

1 X 100 EZ @ 2:00

1 X 200 @ :15-30R same as above

4 X 25 @ 25 FASTer

*go back up the way you came if you want to add volume

Option #2

15 X 25-175 @ 2:00

*pick your distance

Notes: Option 1 is a longer swim with some moments where you are asked to pick it up a notch. Option 2 you get to pick your distance. On the 25 end of the spectrum it is a speed set. if you choose something on the 175 end of the spectrum it becomes an endurance/sustained effort set. No matter what you are done in 30 minutes. Do it right the first time!