Monday, September 14, 2020

 Monday, September 14, 2020 - Pre-Season Training Block

Warmup

5 minute dynamic stretch (same as last two weeks)

18 X 50 @ :50-55

6 EZ, 6 K/S, 6 IMO/FR

Part I - Body Lines

2 X's:

6 X 25 @ 40 streamlines, hold body line, path to surface

6 X 50 FR @ 50/55 (1st 25 side kick, 2nd 25 catchup) protect the body line

6 X 25 @ 40 choice of stroke, no free, think body line

Part II - Head Position/high elbow/open armpits with snorkels

8 X 75 @ 1:15

*25 superman kick - long neck, belly button to spine

25 catchup - use eyes to watch high elbows, protect front of ship (don't let it wonder off for no reason)

25 - swim (quiet, long)

Part III - Finisher

12 X 25 Kick @ 40 with board or with fins under water

*best avg. - BIG EFFORT

Distance Option (keep it long and quiet)

900 Kick/Swim series: (kick with board)

50 Swim - 50 Kick

100 Swim - 50 Kick

150 Swim - 50 Kick

150 Swim - 50 Kick

100 Swim - 50 kick

50 Swim - 50 Kick

50 + 100 @ :20R

50 + 150 @ :20R

50 + 200 @ :20R

200 + 4 X 25 @ :20R

150 + 4 X 25 @ :20R

100 + 4 X 25 @ :20R

*slow, quiet, and long (fewest strokes), use short repeats to get back to good habits

Finisher

12 X 25 Kick @ 40 with board or with fins under water

*best avg. BIG EFFORT