Friday, December 11, 2020

 Friday, December 11, 2020

Keep Still, Try your hardest, Stay grounded, and Live in Balance. Things we can learn from rocks.

Warmup

6 X 200 @ 3:00 or :15R

1 – EZ, 2-3 – Kick 1st 100, 4-5 – FRIM-IM, 6 FAST 1st 100

Main Set (Pick one to match your mood)

Go the Distance – about an hour

500 + 400 + 300 + 200 + 100 @ 6-5-4-3-2

400 + 300 + 200 + 100 @ 5-4-3-2

300 + 200 + 100 @ 4-3-2

200 + 100 @ 3-2

100 @ 2

1 X 500 @ ---

*Maintain best avg., sendoff’s should allow you to stay strong throughout, finish the last 500 with a bang!

*feel free to adjust sendoff’s to make it an IM set or K/S pattern, there are a lot of options…

Perform (30 minutes)

5 X ? @ 6:00

Choose 100, 200 or 300 as your distance, no 50’s today.

Shake it out with some 1000 yards of long strokes

Mix Bag (about an hour)

 Part I - 2 X’s – FREE – Best Avg.

3 X 25 + 50 @ 20/50

4 X 25 + 75 @ 25/60

5 X 25 + 100 @ 30/70

Part II - Kick or Stroke

3 X [3 X 50 + 2 X 75] @ 1:00/1:20

Part III - Fins + Paddles

6 X [25 + 50 + 25 + 75] @ 40-50-60-70

 Odd Rd’s. = F-E-F-E

Even Rd’s. = E-F-E-F

Notes: As promised, you have some options to choose from so you can finish the work week on your own terms. Each set has a different feel and a different strategy. If you are going to do a swim/lift that fits into 2 hours, you will have to adjust the Distance and Mixed Bag set to fit your time requirements.