Wednesday, September 20, 2017

Wednesday, September 20, 2017

Pre-Season

Warmup

300 loosen

12 X 75 @ :15R

6 Pull, 6 K/D/S w/ mixed strokes

Main Set

4 X 100 Pull @ 1:30 (slow, quiet, few strokes)

1 X 200 Pull @ 3:00 (same)

4 X 100 Kick/Swim @ 1:30

1 X 200 Swim @ 3:00

4 X 100 IM @ 1:45

1 X 200 IM @ 3:30

4 X 100 FR @ 1:30 descend 1-4

1 X 200 as you wish

Notes: Start with some slow, quiet pulling, move into some steady swimming, but controlled with the K/S, and IM's, and then finish with a little spike in the HR with a descend and a 200. Overall, HR should stay at 25 or lower for most of the workout, just a big finish.