Monday, May 7, 2018

Monday, May 7, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

24 X 25 @ 30

12 alt. odd - underwater skills, even, fewest strokes, 12 alt. 2 Kick, 2 Swim

Main Set

5 X 75 IM, NO FR @ 1:10

4 X 75, NO FL @ 1:10

3 X 75 Kick @ 1:20 (no board, push underwater)

2 X 75 FR @ 1:00

1 X 75 @ 1:30 SPRINT 1st 25

4 X 75 IM, NO FR @ 1:10

3 X 75, NO FL @ 1:10

2 X 75 Kick @ 1:20 (no board, push underwaters)

1 X 75 FR @ 1:10

3 X 75 IM, NO FR @ 1:10

2 X 75 IM, NO FL @ 1:10

1 X 75 Kick @ 1:20 (no board, push underwaters)

2 X 75 IM, NO FR @ 1:10

1 X 75 IM, NO FL @ 1:10

1 X 75 FR FAST!

Notes: Nice IM set to start of the week, keep it steady from start to finish, Total set is 2600, do the same pattern with 150's and you are on your way to a big day.