Thursday, May 30, 2019

Thursday, May 30, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

30 X 25 @ 30

5 EZ - 5 Kick

4 EZ - 4 IMO

3 EZ - 3 Desc. 1-3

2 EZ - 2 Sprint 1st 15M

1 EZ - 1 Sprint

Main Set

SPRINT HVO's

30 swims @ 90

6 Kick Full 25's BLAST

6 Wall to far flags

6 MP to wall to far flags

6 build to MP, full speed to finish

6 full 25's w/ Fins & paddles

DISTANCE HVO's

12 X [3 X 25 + 75 @ 25/1:15]

Rd. 1-6 = 25's are P200 or under, 75 active recovery

Rd. 7-12 = 75's are as fast as possible, 25's are active recovery

Notes: Goal is to accumulate some swimming at your highest velocity's.