Thursday, August 9, 2018

Thursday, August 9, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmup

300 loosen

30 X 25

4 @ 45 underwaters and distance per stroke

6 @ 30 #3/6 Fast

4 @ 45

6 @ 30 Even FAST

4 @ 45 

6 @ 30 2 Fast, 2 EZ, 2 Fast

Main Set

Sprint Option

6 X 25 @ 25 P100

3 X 100 EZ @ 1:40

6 X 25 @ 30 P100

3 X 100 EZ @ 1:40

6 X 25 @ 40 P100

3 X 100 EZ @ 1:40

6 X 25 @ 50 P100

3 X 100 EZ @ 1:40

3 X 50 @ 2:00

Distance Option

5 X 50 @ 40 P500

3 X 100 EZ @ 1:40

5 X 50 @ 45 P500

3 X 100 EZ @ 1:40

5 X 50 @ 50 P500

3 X 100 EZ @ 1:40

5 X 50 @ 60 P500

3 X 100 EZ @ 1:40

3 X 100 @ 2:00 P500

Notes: This pattern should allow you accumulate some meaningful speed as the rest works in your favor as the sets go on, with a little wrinkle at the end to keep you honest.