Monday, January 11, 2021

Leadership can come from all levels. It must.

Warmup

3 X 300 @ :30R 1 EZ, 2 Pull

3 X 200 @ :30R Kick 1st 50-100-150

3 X 100 @ 1:40 FRIM-FRIM-IM

Main Set

Part I – Skills (connecting/timing)

24 X 50 @ :50 (:15R) adjust if needed

6 FR – opp. Paddle/Fin

6 BK – same paddle/Fin

6 BR – 25 (3 handles and reach-tuck-kick to plunge), 25 3-3-3 (kick, pull, full stroke)

6 FL – 25 (2 singles + double to chin), 25 (3 well connected strokes)

Part II – General Conditioning (Strong and Steady, no high’s or lows)

6 X 100 Pull + 6 X 50 Kick @ 1:15-20/50-55

5 X 100 IM/stroke pattern + 5 X 50 Kick @ 1:20-40/50-55

4 X 100 FR + 4 X 50 Kick @ 1:10-20/50-55

3 X 100 Pull + 3 X 50 Kick @ 1:15-20/50-55

2 X 100 IM/Stroke pattern + 2 X 50 Kick @ 1:20-40/50-55

1 X 100 FR + 50 Kick @ 1:10-20/50-55

Notes: To start the week, there should be no high intensity, or lazy swimming, rather just good strong, steady swimming from start to finish. We have done all the progressions in the skill section. The pattern in the general conditioning give you some options for sendoff’s which should allow everyone to make it work for the you. It should be swum straight from start to finish with short rest (:15R +/-)