Thursday, July 18, 2019

Thursday, July 18, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 ez/loosen + 4 X 25 variable sprint @ 30

200 Casual Kick + 4 X 25 Kick variable sprint @ 30

100 IM + 4 X 25 stroke variable sprint @ 30

Main Set

HIGH VELOCITY SPRINT

24 Swim @ 90 done as:

6 X 25's Kick

6 MP to MP

6 Wall to Far Flags

6 dive 25's

HIGH VELOCITY DISTANCE

[2 X 25 + 50] @ 30/3

[2 X 25 + 75] @ 30/4

[2 X 25 + 100] @ 30/5

[2 X 25 + 50] @ 30/3

[4 X 25 + 50] @ 30/3

[6 X 25 + 50] @ 30/3

Notes: Swimming at speeds that match your highest velocity (or faster) for your shortest events. The water and your body act differently when swimming at highest speeds, practice for it!