Monday, December 7,
2020
Be Not Afraid
Warmup
200 + 2 X 100 + 4 X
25 @ :15R (reduce strokes, longer streamlines)
12 X 75 Pull @
1:15-20 Scull 1st 25 (wrist, high elbow, bellybutton)
12 X 50 @ 50 single
paddle/fin
12 X 25 @ 35 stroke
drills, non free, 4 each
FL –
single-single-double to chin
BL – single arm –
keep hand close to body
BR – 3-3-3
Main Set
6 X 75 Kick 1st
/last 50 @ 1:10-15
6 X 100 alt. FRIM/IM
@ 1:30-40
6 X 125 FR @ 1:30-45
6 X 100 alt. FRIM/IM
@ 1:30-40
6 X 75 FR @ 1:10 D1-6
by :02
Notes: Steady, level headed Monday. Warmup emphasizes some
good stroke habits, then keep it strong and steady from start to finish, where
you are asked to descend to a FAST finish. If you want to shorten the set so
you can fit in a lift, adjust the reps down to 4. If you want to go for some
more volume, move the reps up to 8’s.
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