Wednesday, December 16, 2020

Keep Moving Forward!

Warmup

18 X 50 @ 50

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

12 X 25 @ 30

4 Variable Sprint, 4 D1-4, 4 Variable Sprint

Main Set

Part I - Towers

12 X Endurance Towers @ 60

6 X [3 X 25] @ 50-30-70

*1st 25 w/ bucket + float back

*2nd 2 25’s no bucket as fast as possible

Part II – Descending Efforts

3 X 200 FR @ 3:00 D1-3

6 X 100 Kick @ 2:00 D1-6 by at least :02

24 X 25 strokes

4 X [2 @ 35, 2 @ 30, 2 @ 25]

Shake it Out

10 X 100 EZ @ :15R

4 Pull, 2 Kick, 4 EZ FR

Notes: With the shorter week since our pool is closed on Friday, here is a two part combo set. Part I is a nice Tower set with a different twist as you go back and forth swimming with and without resistance for the 2nd half. Part II asks you to descend your efforts. The 25’s stroke, you want to maintain your effort as the sendoff’s change.