Wednesday, August 22, 2018

Wednesday, August 22, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

50 Kick + 2 X 25 @ 50/30

100 Kick + 2 X 50 @1:40/50

150 Kick + 2 X 75 @ 2:20/1:10

200 Kick + 2 X 100 @ 3:15/1:30

*Kick is Moderate, the first swim is DPS, the 2nd swim is DPS w/ last 25 FAST trying to maintain DPS.

Main Set

100 + 2 X 25 @ 1:30/30

200 + 2 X 25 @ 3/30

300 + 2 X 25 @ 4:30/30

400 + 2 X 25 @ 6/30

100 + 4 X 25 @ 1:30/30

100 + 6 X 25 @ 1:30/30

100 + 8 X 25 @ 1:30/30

Notes: the first swim's (100-400) should be done at a moderate effort with your primary concern of Distance per Stroke and maintaining stroke count, especially up to the 400. The 25's are STRONG/FAST as long as you can maintain good form. Feel free to adjust the sendoff if it makes you more successful.