Wednesday, July 10, 2019
Summer Training Block
Warmup
10 minutes of dry dynamic stretching
6 X 150 @ :15R
2 EZ/Loosen
2 2nd 75 is faster
2 1st 75 is FAST, 2nd 75 is stretch
Main Set
6 X 50 @ 40 FR
4 X 100 IM/Stroke @ 1:30
6 X 75 @ 60 FR
2 X 200 IM/Stroke @ 3:00
6 X 100 FR @ 1:20
1 X 400 IM/Stroke @ 6
6 X 50 @ 60 FR Best
Notes: Middle of the week aerobic set alternating some Freestyle with some IM or your choice of stroke pattern that fits your event list. Overall, the effort should stay steady throughout with a little extra on the last 6 50's. Single strokes could take advantage of the pattern and get a little overdistance stroke as you move up to the 400.
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