Friday, January 8, 2021

Take the next step. Don’t just look awake, come alive to who God has made your to be.

Warmup

300 EZ @ 4:30

24 X 50 @ 50

8 K/S, S/K, 8 IMO, 8 Variable Sprint Pattern

Main Sets (a little bit of everything)

Part I – General Conditioning, Descending Efforts (Choose One)

30 X 50

6 @ 50, 6 @ 45, 6 @ 40, 6 Kick @ 60, 6 Stroke @ 60

*1st 18 are FR, hold best avg. as rest gets taken away, then descend 6 Kicks and 6 stroke D1-6 to P200 or better with a consistent 1-2 second drop each 50.

10 X 150

4 @ 1:50-2:15, 3 @ 1:45-2:10, 3 @ 1:40-2:05

Dist. FR – All FR, IM’s – 25FL-50BK-50BR-25FR

Part II – Kicking

12 X 75 as follows:

FL/BK – Bungy Cords

10 X [2 X 25 + 50] @ 40/45

BR/FR – Same pattern as above w/ Board, BR swim the 50

Part III

4 X 75-200 @ 3:00

4 X 175 @ 3:00

*75-200’s are FAST!!!, choose distance and stroke, 175’s are EZ swim/Pull to shake it out.

Notes: A little mixed bag to finish out the work week. Warmup is self-explanatory. Part I has some descending efforts, Part II has some stroke specific kicking, all the kicking is strong and steady, think of the 25’s as some no brainer fast kicking and then double it up on the 50.  Part III is a chance to perform. 4 big swims, choose your distance and stroke, then 4 175’s to shake it out.