Tuesday, September 18, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmup
300 loosen
4 X 100 Pull @ :15R (fewest strokes)
3 X 100 Kick/Swim @ :15R
2 X 100 IM @ :15R
Main Set
4 X 75 + 3 X 25 @ 65/40
6 X 75 + 3 X 25 @ 65/40
8 X 75 + 3 X 25 @ 65/40
6 X 75 + 3 X 25 @ 75/30
4 X 75 + 3 X 25 @ 75/20
Notes: The first 3 rounds (4-6-8), the 75's are best avg. FR while the 25's are FAST STROKE focusing on the underwater skills. The last two rounds (6-4), the 75's are IM no FR or your stroke while the 25's are FAST FR.
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