Monday, December 28, 2020

We have to continually be reminded of what we believe. No belief will automatically remain alive without being fed.

Warmup

300 EZ

4 X 100 Pull @ :15R

500 K/S (Kick 75/Swim 50)

4 X 100 alt. FRIM/IM @ :15R

3 X 100 @ :15R Fast 1st 25-50-75

Main Set

FR - Conditioning

200 @ 3

2 X 200 @ 2:45/50

3 X 200 @ 2:30/40

2 X 200 @ 2:15/30

200 @ --

*Strong FR throughout, stay strong as sendoff tightens

Kick/Swim

4 X [6 X 50] @ 50

Rd 1 – Kick #3,4

Rd 2 – Kick Evens

Rd 3 – Kick #1,2,4,5

Rd 4 – Kick ALL

*all Kick is BEST EFFORT

Strokes/IM’s

4 X [5 X 25 + 50] @ 25/55

*25’s are stroke specific FAST, 50’s are EZ/Recover

*choice of strokes, IM Pattern, equipment

Notes: Long Warmup followed by some good old fashioned 200’s to keep you honest. Finish with two sets that work on the legs and strokes that will allow you to stay fast.