Wednesday, August 29, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmup
300 loosen
2 X [150 + 175 + 200] @ 2:15/30/45
*slow quiet DPS swimming
Main Set
75 + 50 + 25 @ 1:10-50-30
75 + 150 @ 1:10-2:30
75 + 50 + 25 @ 1:10-50-30
75 + 150 @ 1:10-2:30
75 + 50 + 25 @ 1:10-50-30
75 + 150 @ 1:10-2:30
75 + 50 + 25 @ 1:10-50-30
75 + 150 @ 1:10-2:30
Notes: The set is not as complicated as it looks. The 75 is FR and is always done the same and with same effort. The 50/25 are stroke in which you build the 50 and SPRINT the 25. The 150 is FAST-EZ in the pattern, 1st 75-100-125-150 FAST by round. Sendoff's should not challenge you so make sure you are FAST when the time comes.
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