Wednesday, September 12, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmup
300 loosen
4 X 125 Indy IM @ :15R (Kick middle 25)
Indy IM = FL-BK-BR-FR-FL, BK-BR-FR-FL-BK, .......
Main Set
3 X 50 @ 50
6 X 100 @ 1:15-30
3 X 50 @ 50
9 X 150 @ 2:00-15
3 X 50 @ 50
6 X 100 @ 1:15-30
3 X 50 @ 50
Notes: Keep the strokes long, keep the pace steady, and accumulate some volume today. The total length of the set is 3150 and about 45-50 minutes. Feel free to make a kick/swim or stroke pattern if you would like. The pattern is good in that it always brings you back to some 50's between the longer swims. Not meant to be a heroic set, just keep it long and slow.
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