Monday, December 14, 2020

No significant feat has ever been accomplished without the trials & tribulations that go along with it.

Warmup

300 + 4 X 50 + 4 X 25 @ :15R taking fewer strokes and longer streamlines

3 X 300 Pull @ 4-4:30

3 X 200 Kick/Swim @ 3:30 (Kick 1st 50-100-150)

3 X 100 IM or Strokes @ 1:40

Main Set

2 X 450 Pull @ 6-6:30

*1st 150 – breath 3’s, 2nd 150 – breath 5’s, 3rd 150 – breath 7’s

4 X 250 K/S @ 3:45

*Odd – Kick Even 50’s, Even – Kick Odd 50’s

8 X 125 @ 1:45-2

*1st 4 Indy IM or Stroke pattern, 2nd 4 FAST last 25-50-75-50-25

Notes: Long Monday Warmup to stretch it out from the weekend and sets you up for the Main set. Good start to the week with just some long, steady, consistent swimming with a few SURGES in speed at the end. If you are going to do a swim/lift and fit it into two hours, you will have to adjust the reps. If you want to add some more volume, do 4-6-12 of last set.