Monday, April 1, 2019
Spring Training Block
Warmup as needed: 10 minutes on land, 15-20 minutes in the water
Main Set
3 X's
100 + 3 X 50 @ 1:20/50
150 + 2 X 50 @ 2:00/50
200 + 1 X 50 @ 2:40/50
Rd. 1 = 100-200 is FREE, 50's are Stroke/FR IMO
Rd. 2 = 100-200 is FREE, 50's are Kick
Rd. 3 = 100-200 is FREE, 50's are 1st 3 Fast/EZ, next 2 are EZ/FAST, last 50 is FAST
Notes: Straight through, no breaks, strong swimming from start to finish, with a little bit of speed at the finish.
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