Wednesday, July 17, 2019

Wednesday, July 17, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X:

125 + 5 X 25 @ 2:00/30

*125 is always long and quiet, 25's are desc. 1-4, #5 is EZ, going FR - Kick - Stroke - FR by round

Main Set

3 X 50 @ 45

3 X 100 @ 1:30

3 X 150 @ 2:15

8 X:

75 + 50 + 25 @ 60/50/40

75 is always strong FR, 50 alt. K/S and stroke/FR by round and the 25 is always FAST Kick or Stroke by Round

3 X:

2 X 50 + 200 @ 45/2:45

*desc. 200's 1-3.

Notes: Three steps - part one continues the warmup and allows you to extend your effort and length of the repeat from 50 to 150. Take a minute to regroup, the middle part of the workout is meant to spike the effort, speed, HR as you will execute some fast 25's, then the big finish as you go back and forth between some short 50's and 200's.