Friday, April 20, 2018

Friday, April 20, 2018

Long Course - Speed

Warmup

10 minutes dry dynamic stretch

200 loosen

12 X 50 @ :15R alt. Kick, Stroke, FR

Main Set

Sprint Option

30 X 50 @ 1:15

#1 - Sprint 1st 25M

#2 - Sprint Last 15M

#3 - Sprint 1st 35M

#4 - Fewest Strokes

#5 - 50M Sprint

#6 - EZ

Mid-Distance Option

2 X 50 + 2 X 100 + 2 X 150 + 2 X 200 @ 50-1:30-2:10-2:50

2 X 50 + 2 X 100 + 2 X 150 @ 45-1:25-2:05

2 X 50 + 2 X 100 @ 40-1:20

2 X 50 @ 35

Notes: Two different options to close out the week. Both will get the job done if done the right way.