Tuesday, June 26, 2018
Fast/EZ
Warmup
10 minutes of dry, dynamic stretching
300 Loosen
12 X 50 @ 55
Odd - done as 2 X 25's w/ :05R, emphasize leaving wall with force
Even - descend 1st 25 2-4-6, and 8-10-12, 2nd 25 double arm back
Main Set
10 X 25 @ 30 FAST! Best Avg.!
5 X 50 @ 60 EZ, Fewest Strokes
6 X 50 @ 40 FAST! Best Avg.!
4 X 50 @ 60 EZ, Fewest Strokes!
3 X 75 @ 60 FAST! Best Avg.!
3 X 50 @ 60 EZ, Fewest Strokes!
6 X 50 @ 40 FAST! Best Avg.!
4 X 50 @ 60 EZ, Fewest Strokes!
10 X 25 @ 30 FAST! Best Avg.!
5 X 50 @ 60 EZ, Fewest Strokes
3 X 100 @ 5:00
*Distance option = 3 X 300 @ 5:00
Notes: Great Fast/EZ Pattern that starts as a equal work to rest ratio which is Blue for those of you who like to use the color system. The Big Finish goes to Purple which is 4+:1 work to rest ratio. YOu should be thinking of P200 or faster on the fast! Don't get sloppy on the EZ, stretch your stroke out and keep your body line. You can choose to swim stroke or an IM pattern or even kick this set.
No comments:
Post a Comment