Wednesday, December 9, 2020
Love is always one layer below fear.
Warmup
3 X [6 X 50 + 6 X 25] @ 50-30
Rd. 1 – 50’s EZ, 25’s D1-3,4-6
Rd. 2 = 50’s K/S, S/K, 25’s Kick Fast/EZ
Rd. 3 – 50’s IMO/FR, 25’s Choice Stroke Fast/EZ
Main Set
Descending Efforts
16 X 100 FR – 4 @ 1:20-30, 4 @ 1:15-25, 4 @ 1:10-20, 4 @ 1:05-15
*Descend w/ interval, last 4 are fastest
24 X 50 Kick @ 55
1st 12 – 1 quiet + 1 build by 12 ½ + 1 FAST 1st 25
2nd 12 D1-12, every 50 has to be at least :01 faster, take it as low as you can go
40 X 25 @ 30 IM or stroke Pattern
4 w/ fewest/longest stroke count + 4 D1-4 (add as few strokes as possible)
Notes: Today’s set is a little harder on the eyes, but descending efforts are important to put into the game plan. If you were going to do a swim/lift and fit it into two hours, cut the main set in half. Bring down the effort with the sendoff’s for the 100’s, keep the break short and then follow the directions on the Kicks and strokes. Tomorrow is some high velocity work!
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