Wednesday, April 17, 2019

Wednesday, April 17, 2019

Spring Training Block

Warmup as needed: 10 minutes on land + 15-20 minutes in the water

Main Set

SPRINT

4 X [6 X 25 + 6 X 50]

Rd. 1 FR @ 25/45

Rd 2 Kick @ 35/55

Rd 3 IM/Stroke @ 30/50 (choose IM or stroke pattern)

Rd. 4 F+P @ 25/40

DISTANCE

3 X 100 + 300 @ 1:15/4:15

3 X 100 + 400 @ 1:15/5:15

3 X 100 + 500 @ 1:15/--

*IM can do 100's as 100IM's or 100 FL-BK-BR, lots of combinations you could make a great IM set of this, rest interval should be :05-:10 for 100's and :30-60 for 300-500's

Note: Both sets have the same goal, just set up a little differently. The goal is to put together a nice sustained effort from start to finish. Sprint should go straight through the set, stopping only to add fins and paddles at the end, but keep it short. Distance has some longer repeats, but the same goal. Adjust sendoff's as needed to keep integrity of the practice.