Friday/Saturday, Sept. 14-15, 2018

Friday/Saturday, Sept. 14-15, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

3 X [2 X 75 + 2 X 25] @ 1:15/30

75's are K/S, 25's are descend each round

Main Set

Descend FREE

75 + 75 + 50 @ 70/70/70

75 + 75 + 50 @ 70/65/60

75 + 75 + 50 @ 70/60/50

75 + 75 + 50 @ 70/55/40

75 + 75 + 50 @ 70/50/30

1500 K/S as follows:

400S - 200K

300S - 150K

200S - 100K

100S - 50K

Fins & Paddles, choose Sprint or Distance

Sprint:

6 X 25 @ 25 FAST

Extra 30

4 X 25  @ 30 FAST

Extra 30

3 X 25 @ 40 FAST

Distance

175 + 100 @ 2:00

150 + 100 @ 1:45

125 + 100 @ 1:30

100 + 100 @ 1:15

75 + 100 @ 1:00

*1st swim is DPS, 2nd 100 is FAST

Notes: A little bit of everything today, Main set has some length, and also asks you to descend the first set with the intervals, keep it slow and quiet in the middle and finish with a little speed.