Wednesday, September 19, 2018
Pre-Season
Warmup
10 minutes of dry, dynamic warmup
300 loosen
3 X 25 @ 25 strong
3 X 25 @ 40 skills/drills
4 X 25 @ 30 strong
3 X 25 @ 40 skills/drills
5 X 25 @ 35 strong
3 X 25 @ 40 skills/drills
6 X 25 @ 40 strong
Main Set
4 rounds of:
150 + 2 X 50 + 2 X 25 @ 2:30/45/30/45
150 = Kick
50 = Swim targeting the underwater skills
25's = FAST still targeting the underwater skills, extra rest on 2nd 25
4 rounds of:
2 X 25 + 150 + 2 X 50 @ 30/2:00/40/1:20
25's = strong, good start, set standard
150's = stretch it out, fight to hold form
50's = FAST, bring it back in, extra rest on the 2nd 50
Notes: two rounds, think of them as strategic, broken 300's
Last workout of pre-season, use this Thur-Sat. to do as you wish, if you need workouts, there are 100's to choose from on this blog.
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