Thursday, December 10, 2020

 Thursday, December 10, 2020

Persistence is defined as: “Refusing to give up or let go; firm or obstinate continuance in a course of action in spite of difficulty or opposition.

Warmup

18 X 50 @ 50

6 EZ – taking fewer strokes, longer streamlines, 6 K/S, 6 IMO/FR

12 X 25 @ 30 Variable Sprints (middle 4 Kick)

Main Sets

Tower or Chute Set (30 minutes)

10 X 25 @ 60 (10 X 25 @ 45 if using chute)

8 X 25 @ 90 (10 X 25 @ 60 if using chute)

4 X 25 @ 2 (10 X 25 @ 1:15 if using chute)

Kick/Skill Set (30 minutes)

10 X 25 Kick @ 60 BLAST!!!!

*FL/BK/BR = uh2o, FR – w/ Board, no breath/head down

20 X 50 @ 1:00

#1 – BLAST to far flags

#2 – 25 build + BLAST to FAR Flags

#3 – BLAST last 12 ½

#4 – BLAST Out/Back (MidPool)

#5 – FEWEST, LONGEST, PRETTIEST STROKES

DISTANCE OPTION

Do Tower or Chutes, then:

15 X 50 @ 2:00 BEST! (last 5 w/ Fins/Paddles)

Shake it Out

100Swim + 200 Kick + 300 Pull + 400 FRIM + 300 Pull + 200 Kick + 100 Swim @ :15R

Notes: Usually a fan favorite among most, High Velocity! Each of the main sets is 30 minutes, share the towers if you are training at Calvin. Don’t undervalue the shake out swim, that will do you good. Enjoy swimming at your highest speeds. Tomorrow you will have options to choose from so you can match your mood to finish out the week.