Monday, August 27, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmups
300 loosen
4 X [3 X 25 + 50] @ 40/60
*25's = underwater skills, 50's descend 1st 25 1-4, 2nd 25 double arm back
Main Set
200 @ 2:45
6 X 25 Kick @ 40
200 @ 2:45
3 X 50 Stroke IMO @ 50
200 @ 2:45
2 X 75 FR @ 1:15
200 @ 2:45
2 X 75 @ 1:15
200 @ 2:45
3 X 50 Stroke IMO @ 50
200 @ 2:45
6 X 25 Kick @ 40
200 @ 2:45
Notes: Hold your best avg. on the 200's, they should be consistent, with a little extra on the last one. Work the 25, 50, and 75's a little harder as they are shorter intervals and the rest should allow you to keep the quality at a high standard.
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