Wednesday, April 24, 2019
Spring Training Block
Warmup as needed: 10 minutes on land + 15-20 minutes in the water
Main Set
4 X 75 @ 1:15 1st 25 FAST
1 X 400 @ 5:30
4 X 75 @ 1:15 middle 25 FAST
3 X 50 Kick @ 55 desc. 1-3
4 X 75 @ 1:15 last 25 FAST
1 X 500 @ 7
4 X 75 @ 1:15 1st 50 FAST
3 X 50 Kick @ 55 desc. 1-3
4 X 75 @ 1:15 last 50 FAST
1 X 600 @ 8
4 X 75 @ 1:15 FAST
Notes: The 75's are the backbone of the workout as you are always coming back to them. You alternate going up to a longer swim (400-500-600) with a short dose of kick's (3 X 50's) in which you will spike the HR on the 3rd 50. For the longer swims think about DPS and maintaining your stroke count.
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