Monday, September 17, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmup
300 loosen
2 X 50 + 2 X 100 + 2 X 25 @ 55/1:30/45
2 X 50 + 2 X 150 + 2 X 25 @ 55/2:15/45
2 X 50 + 2 X 200 + 2 X 25 @ 55/3/45
*50's = Kick, 100-200's = swim, few strokes, 25's = underwater skills
Main Set
100 + 100 @ 1:30/1:45
125 + 100 @ 1:30/1:45
150 + 100 @ 2:00/1:45
175 + 100 @ 2:00/1:45
200 + 100 @ 2:30/1:45
225 + 100 @ 2:30/1:45
250 + 100 @ 3:00/1:45
275 + 100 @ 3:00/1:45
300 @ --
Notes: This week is the last pre-season week. I will post 3 good workouts to start the week, and then allow you to use Thur-Sat. to do as you wish, whether you want to rest, continue to do some prep work, it is up to you, do as you wish.
Today - 100 -300 is swim, the sendoff gets tighter and tighter as you go, feel free to add 10-20-30 seconds to your starting sendoff, but keep the same pattern adding :30 every 2. the 100's on the right are all kick.
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