Tuesday, August 21, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmup
300 Loosen
24 X 25 @ 30-40
8 underwater skills
8 longest/fewest strokes, mixed
8 variable sprint
Main Set
4 X 100 FR @ 1:30
4 X 75 Kick @ 1:30 desc. 1-4
4 X 100 FR @ 1:30
6 X 50 Kick @ :55 1 EZ, 2 FAST
4 X 100 FR @ 1:30
12 X 25 Kick @ 35 Best Avg.
Notes: Keeping it simple, all of the 100's should be done trying to hold your distance per stroke or taking the fewest strokes per length, the Kicks have a pattern that will get your HR up a few times.
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