Friday/Saturday September 7-8, 2018

Friday/Saturday September 7-8, 2018

Pre-Season

Warmup (same for both days)

10 minutes of dry, dynamic warmups

300 loosen

6 X 75 K/S @ :15R

4 X 100 Pull @ :15R fewest strokes

2 X 125 IM w/ 50FR @ :15R

Friday

3 X's through: 1 Kick, 1 FR, 1 Stroke

3 X 25 FAST @ 25

3 X 25 EZ @ 40

4 X 25 FAST @ 30

3 X 25 EZ @ 40

5 X 25 FAST @ 35

3 X 25 EZ @ 40

6 X 25 FAST @ 40

3 X 25 EZ @ 40

Saturday

2-3 X's through:

4 X 75 FR @ 1:05

3 X 100 Kick @ 1:45

6 X 50 Stroke/FR IMO @ 50

Notes: If you haven't done all the workouts this week, feel free to go back and do any that you missed, any will work. For Friday, use the adrenaline of the weekend to put some fast 25's together. On Saturday, just a simple pattern to allow you to get some touches on the water and move through some stroke patterns.