Thursday, August 30, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmups
300 loosen
5 X [75 + 50 + 25] @ 65/55/45
75 = FR
50 = Stroke of Choice
25 = underwater skills
Main Set
300 + 200 + 100 + 4 X 25 @ 4/3/2/30
200 + 100 + 4 X 25 @ 2:30/1:30/45
100 + 4 X 25 @ 1:15/60
4 X 25 + 100 @ 30/2
4 X 25 + 200 @ 30/3
4 X 25 + 300 @ 30/4
Notes: For the first half of the set the 300-200-100's are strong/moderate while the 25's are FAST! When the 25's are first, the 25's are slow, quiet, DPS, while the 100-200-300 is FAST! Feel free to use any stroke/IM pattern you want.
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