Thursday, January 7, 2021

Whatever happens over the next ten years, if history is any guide at all, the year we just finished will be mostly a faded memory.

What will matter more than what just happened is what we decide to do with where we are, daily, persistently, generously, for the next 3,650 days.

Warmup

8 X 200 As follows on group sendoff (:15ish Rest)

#1 – EZ/no thinking

#2 – Casual Kick

#3 – FRIM w/ exaggerated streamlines, pause at walls if needed

#4 – 150 Casual Kick + 50 Kick build by 12 ½

#5 – IM w/ exaggerated streamlines, pause at walls if needed

#6 – 100 Casual Kick + 100 Kick build by 25

#7 – Pull – set stroke limit, fewest strokes, know stroke count

#8 – 8 X 25 @ 30 Variable Sprint choice of strokes

High Velocity (Choose One – 50 minutes)

40 X 50 @ 1:15

Even – Longest/Fewest Strokes, best streamlines, Set stroke limit

Odd’s - #1-BLAST 1st 25 Kick, #3-BLAST Swim to Far Flags, #5 – BLAST Far Flags to wall to MP (Mid-Pool), #7-BLAST from MP to Finish on way home

*use FINS on last 8, mix in strokes as needed

20 X 25 + 300 @ 30/5

15 X 25 + 300 @ 30/5

10 X 25 + 300 @ 30/5

5 X 25 + 300 @ 30/5

1 X 50  + 300 @ -- FINISH

*25’s and last 50 are AFAP (as fast as possible), pay attention to stroke count, and other details. 300 is smooth and quiet.

Shake it out (30 minutes)

12 X 150 @ 2:00-20 (choose sendoff that is best for group)

4 Pull – 4 Mixed strokes/IM pattern – 4 FR w/ Paddles & Fins

Notes: First High Velocity Training for 2021. Warmup should be clear. Choice of two main sets, tried to keep it simple, so you could accumulate some speed in the simplest form and in short doable doses. You will notice some rest that is in your favor. One pattern that you may be noticing is that there are some shake out swims to finish out our fastest days. Keep in mind, we are not doing double workouts, so we are getting some of our conditioning/aerobic swimming in through the shake out swims.