Friday, July 6, 2018
High Velocity
Warmup
10 minutes of dry, dynamic warmups
300 Loosen
16 X 25 Variable Sprints @ 45
4 FR, 4 stroke, 4 Kick, 4 FR
Main Set
Sprint Option
24 High Velocity Swims @ 90 seconds
6 w/ no equipment, 2 from flags to flags, 2 from mid-pool to finish, 2 from wall to far flags
6 w/ resistance (t-shirt or chute), same pattern as above
6 Kick (25's all out w/ fins)
6 w/ fins & paddles, same pattern as first 6
Distance Option
24 X 75 @ 90
#1 - sprint 1st 25
#2 - sprint middle 25
#3 - sprint last 25
#4 - sprint 1st 50
#5 - sprint last 50
#6 - sprint 75
Notes: Finish the work week on a fast note, feel free to change the sprint option here and there to fit your pool or the gear you have to train with.
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