Thursday, December 17, 2020

I Love You, You’ve Got This, You Know Enough!

Warmup

2 X 150 EZ @ :15R

4 X 125 Pull @ 1:45 (:15R)

6 X 75 Swim w/ Chute @ ? (:15R) slow swimming, work on catch

8 X 50 @ 45 surge on 3rd and 6th 50’s

Main Set (a little bit of everything)

Part I – Strong and Steady FR

4 X [125 + 100 + 75 + 50 + 25] @ 80(90)-70(80)-60-50-40

*Strong, steady, and consistent the entire way, rest comes back in your favor as you move from left to right.

Part II – High Performance

3 X 50 Kick @ 1:20 FAST

1 X 100 EZ @ 2:00

4 X 75 @ 2:00 Strokes

100 EZ @ 2:00

3 X 50 Kick @ 1:20 FAST

100 EZ  @ 2:00

Part III – High Velocity add Fins & Paddles as you wish, choice of strokes

5 X [25 + 25 + 50 + 25]

Rd. 1 @ 40, Rd 2 @ 45, Rd 3 @ 50, Rd 4 @ 55, Rd 5 @ 60

Recover

20 X 50 @ 50 quiet and smooth

5 EZ FR, 5 K/S, 5 mixed strokes, 5 lowest stroke counts

DISTANCE FREE OPTION FOR MAIN SET

3 X 400 @ 5:00-6

8 X 100 @ 1:30-25-20-15 Desc. Intervals by 2’s

3 X 300 @ 4-4:30

8 X 100 @ 1:25-20-15-10 Desc. Intervals by 2’s

3 X 200 @ 3

8 X 100 @ 1:20-15-10-05 Desc. Intervals by 2’s

Notes: Today’s set has three parts as we move into different zones. Part I is general conditioning, short rest, strong and steady, Part II moves into some high performance swimming as you get some descent rest, and then you finish with some high velocity swims in which the rest is more than the work. For those that are looking for some distance, the Distance option is a good test. Adjust intervals for you if needed.