Tuesday, May 1, 2018

Tuesday, May 1, 2018

Fast/EZ

Warmup

10 minutes of dry dynamic warmup

200 Loosen

12 X 50 @ 55

6 Kick/Swim, 3 Stroke/FR IMO, 3 Desc. 1-3

Main Set

3 rounds:

3 X 25 FAST + 75 EZ @ 25/1:15

[25 + 50] FAST + 75 EZ @ 30/45/1:15

[50 + 25] FAST + 75 EZ @ 45/30/1:15

75 FAST + 75 EZ @ 60/90

Rd 1 = FREE, Rd 2 = Kick the Fast, swim the EZ, Rd 3 = Stroke the Fast, FR the EZ

Distance Option

3 rounds:

3 X 50 FAST + 100 EZ @ 40/1:30

[50 + 100] FAST + 100 EZ @ 40/1:20/1:30

[100 + 50] FAST + 100 EZ @ 1:20/40/1:30

150 FAST  + 100 EZ @ 2:00

*middle round stroke for IM's

Notes: Fast/EZ pattern, the rest is not going to be as much as you want, but it should be enough to keep the FAST, FAST! The Distance option is an even 3000.