Thursday, July 11, 2019

Thursday, July 11, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

32 X 25 @ own rest interval

10 slow - working on walls and uh2o skills

10 - 5 Kick, 5 swim desc. 1-4, 5 is EZ

12 variable sprint, middle 4 kick

Main Set

HIGH VELOCITY SPRINT

24 Efforts @ 90

8 Kick w/ fins - 25's (stroke specific)

8 - push to far flags w/ fins

8 - Odd's dive to far flags, Even - build to MP, SPRINT MP to Finish

HIGH VELOCITY DISTANCE

[2 X 25 @ 25] @ 2

[4 X 25 @ 30] @ 3

[6 X 25 @ 35] @ 4

[8 X 25 @ 40] @ 5

[6 X 25 @ 35] @ 4

[4 X 25 @ 30] @ 3

[2 X 25 @ 25] @ 2

*goal is closer to P100 than P200

Notes: Highest Velocity, training for top end speeds for shortest events or faster, because the body and the water act differently at highest speeds.