Thursday, April 4, 2019

Thursday, April 4, 2019

Spring Training Block

Warmup as you wish: 10 minutes on land, 15-20 minutes in the water

Main Set

SPRINT - High Velocity

20 Swim @ 90

5 from wall to far flags

5 from flags to wall (20 yards, no wall takeoff)

5 full 25's w/ fins & paddles

5 from block to far flags

MID-LONG DISTANCE - Rainbow, descending efforts

6 X 50 @ 50 desc. P200+5,+4,+3,+2,+1,+0

4 X 50 Kick @ 1:15 Desc. 1-4 to max. effort

3 X 100 @ 1:30 desc. P500 +6, +3, +0

4 X 50 Kick @ 1:15 Desc. 1-4 to max. effort

12 X 25 @ 25 Desc. P100+3,+2,+1,+0

Notes: You have two options so you can be event specific today, the SPRINT option only works if you accumulate take the type of strokes you take in your 50/100, you should be swimming at your highest velocities for short amounts of time. The second option is a nice descending effort set in witch you will bring it down to one swim at P200, P500, and P100. Both sets take 30 minutes to complete, so if you do both, you have a nice hour of very purposeful practice.