Thursday, May 9, 2019

Thursday, May 9, 2019

Spring Training Session

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

Main Set

SPRINT HIGH VELOCITY

4 X's

4 X wall to far flags @ 45-60-75-90 w/ fins and chutes

1-2-3-4 (by round) X 25 no fins or chutes @ 40 (last 25 @ 2:00) 

Notes: working on speed as you add/subtract resistence. The rest on the resisted swims go up within the round, i.e., the 1st 25 is on 45, the 2nd on 60, etc.... You add a 25 every round to non-resisted swims with the last 25 always on 2:00 to make sure you have time to recover and add equipment. Make sure you are using your 50-100 strokes, not workout strokes, there is a difference.

DISTANCE HIGH VELOCITY

4 X's

6 X 25 @ 40 w/ fins and chutes

1-2-3-4 (by round) X 50 no fins or chutes @ 60 (last 50 @ 2:00)

Notes: working on your fastest distance, the 25's are 200 tempo's or better, the 50's are shooting for 2nd 50 of 100 or sub 200 pace. The last 50 is always on 2:00 to recover and add equipment to next round.