Wednesday, June 5, 2019
Summer Training Block
Warmup
10 minutes of dry, dynamic warmup
12 X 100 @ 1:30
3 EZ/loosen + 9 pull w/ fewest strokes and quiet strokes
Main Set
2 X 300 @ 4:00 (low stroke count)
3 X 200 @ 2:40 (desc. 1-3 to HR 25-28)
6 X 100 @ 1:40 FAST HR 28-30
12 X 50 @ 1:20 BEST
Notes: this is a rainbow/build/descending swim today. Overall you want to build your effort and HR from start to finish. How much control you have is important and a sign of being fit. Here are some instructions for strokes:
* Individual strokes: 300 = FR, 200 = alt. stroke/fr by 25, 100's 2nd 50 stroke, 50's all stroke
IM = 300 FRIM's, 200/100's IM, 50's IMO (3FL,3BK....)
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