Thursday, September 21, 2017
Pre-Season
Warmup
300 Loosen
3 X 100 K/S @ :15R
6 X 50 stroke/FR IMO @ :15R
Main Set
16 X [1 X 75 + 1 X 25]
#1-4 @ 65 w/ no breath on the 25
#5-8 @ 60 sprint kick no board on the 25 (emphasize underwater)
#9-12 @ 55 1st 75 Fast, 25 EZ
#13-16 @ 50 just fast enough on the 75, sprint the 25
Notes: a little shorter today compared to the 1st 3 workouts of the week, note that the 75 and the 25 are always on the same interval, the 75 in the first two rounds of 4 are meant to be long strokes, fewest strokes.
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