Tuesday, April 10, 2018

Tuesday, April 10, 2018

Fast-EZ/Threshold

Warmup

10 minutes of dry dynamic stretching(poles/med.ball/body weight...)

200 Loosen

6 X 100 @ 1:30

Push 1st 25-50-75, last 75-50-25

Main Set

6 X 25 + 2 X 100 @ 40/1:30

6 X 25 + 2 X 100 @ 35/1:30

6 X 25 + 2 X 100 @ 30/1:30

2 X 100 + 6 X 25 @ 1:30/25

2 X 100 + 6 X 25 @ 1:20/25

2 X 100 + 6 X 25 @ 1:10/25

6 X 25 + 200 @ 30/3:00

6 X 25 + 200 @ 35/3:00

6 X 25 + 200 @ 40/--

*1st 3 rounds, FAST 25's, EZ 100's

*2nd 3 rounds, EZ 25's, FAST 100's

*last 3 rounds FAST 25's, FAST 100-150-200 of last 3 200's

Notes: Time for some meaningful strokes. You should be able to start and end with some very successful 25's at your top end speed, while you stretch it out on the 100's and the 200's at the end. For the middle round, you will bring it on the 100's while you will do an active recovery on the 25's. Feel free to mix in stroke/IM or kick to your liking and/or change the intervals if needed to make it faster or slower.