Wednesday, July 3, 2019

Wednesday, July 3, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

6 X 150 @ :15R

2 EZ/Loosen, 2 Kick 1st 50, 2 FL-BK-BR, BK-BR-FR

Main Set

3 X's:

300 @ 4

200 @ 2:40

100 @ 1:20

2 X 150 @ 2

2 X 100 @ 1:20

2 X 50 @ 40

4 X 75 @ 60

4 X 50 @ 40

4 X 25 @ 20

Notes: Use this pattern to make this long endurance swim your own. Feel free to mix in a Kick pattern or stroke pattern to make this set suit your strengths/weeknesses. If you adjust the sendoff's, maintain :10-15R throughout the set to get best results.