Thursday, July 26, 2018
High Velocity
Warmup
10 minute, dry, dynamic warmup
300 loosen
4 X 75 Pull @ :15R
6 X 50 @ 50 desc. 1-3, 4-6
12 X 25 @ 30 variable sprint pattern, each 4 gets faster
Main Set
24 X "High velocity Swim" @ 90
6 from Flags to wall (20 yards)
6 from mid pool, facing opposite direction, start with flip
6 swim to mid-pool flip and SPRINT back to wall
6 full 25's w/ fins & paddles
Notes: this pattern uses your own body to simulate some resistance, starting with no wall, then facing the opposite direction and flipping and then creating some momentum in the opposite direction from your swim out to the mid-pool. The last 6 you get to use the wall and equipment!
Distance Option
24 @ 100
6 @ 1:15 FAST 1st 25
6 @ 1:30 FAST 1st 50
6 @ 1:45 FAST 1st 75
6 @ 2:00 FAST
FAST = P400/500 or better
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