Friday, December 18, 2020

Be Courageous Stay the Course

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 IM, 3 Fast 1st 25-50-75

Main Set (Choose One)

General Conditioning w/ a Fast/EZ finish

3 X 300 @ 4:00-4:30

6 X 150 @ 2-2:15 (kick middle 50 or IM/Stroke pattern)

9 X 100 @ 1:15-30

18 X 50 @ 50 Fast-EZ Pattern as follows

*1E-1F-1E-2F-1E-3F-3E-1F-2E-1F-1E-1F

PERFORM

3 X ? @ 10:00

*choose your distance, go for it!

Warmdown

100 EZ + 100 Kick + 4 X 25 IMO + 100 Kick + 4 X 25 longest strokes/best streamlines

Notes: Pick your own adventure to close out the work week, the first option is a good general conditioning workout while there is an option to put up some FAST swims as well.