Wednesday, April 5, 2018
High Velocity
Warmup
10 minutes of dry dynamic warmup (poles, bands, med-ball)
200 loosen
4 X 125 @ 15R (Indy IM, middle 25 Kick)
8 X 25 Variable Sprints @ 45
Main Set
Kick
16 X 25 @ 45 (BLAST to Far Flags)
*add fins on last 6
Stroke Specific
12 X 25 @ 45 (BLAST to Far Flags)
Freestyle with Fins & Paddles
8 X 25 @ 60 (BLAST full 25's)
Notes: Be FAST today, touch your high end swimming velocity in short, doable doses.
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