Tuesday, January 5, 2021

Most of us are so stuck on the short-cycles of urgency that it’s difficult to even imagine changing our longer-term systems.

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 Pull, 3 IM

12 X 50 w/ fins @ 60 Holding the Line (may use fins)

3 ea. FREE and Back 12 ½ streamline to  12 ½ side kick

3 BR pullouts holding the line through first stroke

3 FL 12 ½ streamline through first stroke holding the line.

Main Set

Kick/Swim Series

4 X [3 X 75 + 2 X 50 + 100] @ 60(65)-60-90

75’s and 100 are swim FR, 50’s are Kick, all swum strong

Choose one of the two middle sets

Strokes/Kick Series

4 X [25 + 50 + 2 X 25 + 50 + 3 X 25 + 100] @ 30-60-30-60-30-90

*25’s are stroke, 50’s and 100 is Kick stroke specific

*adjust the sendoff for 100 Kick if needed, but it is meant to be a tight sendoff

Pull/Swim Endurance Series

4 X [2 X 125 + 3 X 50] @ 1:45/50

*125’s are Pull few strokes, 50’s are drop buoy add 6 beat kick

Fins/EZ-FAST Finisher

8 X [25 + 50 + 75] @ 30-45-60

Odd Rd’s – E-F-E

Even Rd’s – F-E-F

*Fast = Best Effort