Tuesday, December 8, 2020

A river cuts through a rock, not because of its power, but because of its persistence.

Warmup

10 X 150 @ 2:20-30

2 EZ, 3 Kick 1st 50, 2 FL-BK-BR, BK-BR-FR, 3 Fast 1st 50-75-100

Main Set (Choose 1)

50-200’s and all strokes

8 X 25 + 200 @ 30/4

4 X 50 + 200 @ 60/4

2 X 75 + 200 @ 2/4

4 X 50 + 200 @ 60/4

8 X 25 + 200 @ 30/4

*25-75’s = FAST, 200 = EZ

50-500+

6 X 50 + 200 @ 40/4

3 X 100 + 200 @ 1:20/4

2 X 150 + 200 @ 2/4

3 X 100 + 200 @ 1:20/4

6 X 50 + 200 @ 40/4

*50-150 = FAST, 200 = EZ

Shake it Out

5 X 400 @ 6:00

Odd – Pull, Even – 100 Swim/50 Kick

Notes: This is a Fast/EZ day, the main set has you swimming fast for 4 minutes along with 4 minutes of rest and active recovery. Nice long Shake out swim to finish it out. Don’t count out the value of the long shake out swim to add up some long touches on the water.