Wednesday, September 5, 2018

Wednesday, September 5, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X [75 + 50 + 25] @ 90-60-30

75 = casual kick, 50 = swim of choice, fewest strokes, 25 = FAST Kick, desc. 1-4

Main Set

4 rounds - Kick

2 X 25 @ 45 underwater skills

2 X 75 K/S @ 1:15 (Kick 1st/last 50)

1 X 100 Kick @ 1:45 Desc. 1-4 by round

4 rounds - Swim

2 X 75 FR @ 1:05 (2nd 75 faster than 1st)

2 X 25 @ 35 stroke specific (underwater skills to 15M)

1 X 100 FR @ 1:40 descend 1-4 by round

Notes: two rounds with a little bit of underwater skills sprinkled in, a little stroke and a small amount of fast kicks and swims