Wednesday, March 27, 2019

Wednesday, March 27, 2019

Spring Training Block

Warmup as you wish: 10 minutes dynamic stretch on deck + 15-20 minutes in the water

Main Set

3 rounds of:

3 X [75 + 75 + 100] @ 1:10-20-30

Rd. 1 - Alt. Kick 1st/last 50, desc. 50's kick 1-3

Rd. 2 - Stroke Pattern: see below

Rd. 3 - w/ F+P, 1st 75 = Sprint 1st 25, 2nd 75 - Sprint 1st 50, 100 = Sprint 1st 75

Stroke Patterns:

BREAST = swim BR on last 25-50-75

FL/BK = 1st/last 25's stroke, last 25 uh2o to 15M

IM = 75 50FL/25BK, 75 50BK/25BR, 100 FRIM

FREE = 1st 75 = 1st 12 1/2's shoulder driven, 2nd 75 - all hip driven, 100 = shoulder driven last 12 1/2 of each 50

Notes: General Conditioning, feel free to move sendoff's to 1:20-30-40 if that helps keep the integrity of the workout intact.