Tuesday, December 15, 2020

We don’t need to try to control the work God is doing in other people’s lives.

Warmup

3 X [300 + 8 X 25] @ :15R/:30

Rd. 1  = 300EZ, “FAST”/EZ

Rd. 2 = 100K/50S, 25’s Kick Fast/EZ

Rd 3 = 300 FRIM, 25’s IMO (2nd 25 of each stroke faster than first)

Main Set (Choose One)

50’s – 100/200’s

3 X’s

16 X 25 @ 30 FAST/EZ

8 X 50 @ 60 FAST/EZ

Rd. 1 = FR, Rd. 2 = Kick (2F/2E on 25’s Kicks, Swim EZ’s), Rd. 3 = Strokes

50’s – 400/500’s

3 X’s

6 X 25 @ 30 FAST/EZ

6 X 50 @ 50 FAST/EZ

6 X 75 @ 1:10 FAST/EZ

Rd. 1 = FR, Rd. 2 = Kick(2F/2E/2F on 25’s & 75’s, swim EZ’s), Rd. 3 = Strokes

Shake it Out

10 X 200 @ :15-:30R

Alt. Odd – Swim, Even Kick for 1st 6, Pull last 4

Notes: Good Warmup to set you up for the set, Main Set is straight forward, alternating Fast/EZ from start to finish, accumulating 1200/1800 yards of really good speed. Don’t underestimate the value of shaking it out with some slow, quiet swimming to close out the day.