Friday, May 31, 2019

Friday, May 31, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

18 X 50 @ 50

6 EZ

6 alt. push 1st/last 25

6 Odd's EZ, Even's Desc. to P200

Main Set

SPRINT

2 X's

3 X 25 + 50 @ 25/3:45

4 X 25 + 50 @ 25/3:20

5 X 25 + 50 @ 25/2:55

*25's and 50 are all as fast as you can hold

DISTANCE

8 X [150 + 100 + 50] @ 1:40

*150 is strong, 100 is P500 or better, the 50 is P200 or better

Notes: The sprint set is designed so that you prime the pump with some 25's and carry that speed into the 50's. There is plenty of rest following the 50 to get an ez 50-100 recovery swim. The Distance set is designed for you to set the standard with a strong 150 and then drop it down to P500 and P200, you get some extra rest after the 50 for some active recovery if you wish.