Thursday, May 3, 2018

Thursday, May 3, 2018

Speed

Warmup

10 minutes of dry, dynamic warmup

200 Loosen

6 X 100 Pull @ :15R fewest strokes

8 X 25 variable sprints @ :30

Main Set

12 X 25 Kick @ 60

4 to 15M, 4 to flags, 4 to 25 yards

12 X 25 Swim @ 60

4 from mid-pool to Wall, 4 from far flags to Wall, 4 full 25

3 X 50 @ 2:00 w/ or w/o equipment, dive, anyway you want to do it, just bring it!

Distance Option

12 X 25 @ 30 FAST

6 X 50 @ 50 fewest strokes

6 X 50 @ 40 FAST

4 X 75 @ 1:30 fewest strokes

4 X 75 @ 1:00 FAST

3 X 100 @ 1:40 fewest strokes

3 X 100 @ 2:00 FAST - add equipment if you want

Notes: Sprint has a nice progression with the legs and then full stroke and finish with 3 really good 50's. The distance option is a great pattern  where you will go 6-5-4 minutes of fast swimming on short rest, followed by some 100's on some longer rest to finish things out!