Thursday, April 26, 2018

Thursday, April 26, 2018

Speed & Distance Options

Warmup

10 minute dry dynamic warmup

200 loosen

6 X 100 @ :15R 3 pull, 3 push 1st 25-50-75

Sprint Option

24 X 50 @ 1:15

6 Kick - BLAST to far flags

12 Swim - alt. BLAST to far flags, BLAST last 12 1/2

6 w/ Fins and Paddles - 2 sprint 1st 25, 2 sprint 1st 37 1/2, 2 sprint 50

Distance Option

1 X 500 @ 7:00 (SPRINT every 5th)

2 X 400 @ 5:30 (SPRINT every 4th)

3 X 300 @ 4 (SPRINT every 3rd)

4 X 200 @ 3 (SPRINT every other)

5 X 100 @ 2 SPRINT

Notes: Both options should allow you to accumulate race velocity and tempo's in small doses. Distance should be thinking P500 on the sprint