Wednesday, January 6, 2021 Get Real about where you are right now. – BG

 Wednesday, January 6, 2021

Get Real about where you are right now. – BG

Warmup

3 X 300 @ :15R

#1 – EZ, #2 – alt. 50K/50S, #3 – Pull

8 X “MP Turn 75’s” @ 1:20?

*start under flags – superman to flip turn – execute path back to surface – 1-3 BR/FL strokes into next wall to touch turn – execute path back to surface – last wall is choice of turn to a plunge for distance

Main Sets

3 Rounds:

2 X 25 + 50 @ :25/1:10

50 + 50 @ 50/1:10

100 + 50 @ 1:20/1:10

50 + 50 @ 50/1:10

2 X 25 + 50 @ 25/1:10

*the left swims are FAST, the 2nd 50 is always EZ

*Rd. 1 – FR, Rd. 2 is choice of stroke, Rd. 3 is FR w/ Fins

Pick One of the next Two for Part II

50-200 Group

4 X [4 X 75] @ 1:15 (extra minute between rounds)

Rd. 1 – Kick 1st 25, Rd. 2 – Kick 1st 2 75’s, Rd. 3 Kick last 25 no board, Rd. 4 Kick all 4 75’s

*All Kick is FAST!! (add :05-:10 to last 4 sendoff if needed)

50-500+ Group

15 X 100 K/S @ 1:30

1st 5 – Kick 1st 50

2nd 5 – Kick Last 25 No Board

3rd 5 – Kick Odd 100’s

*All Kick is FAST!!

Shake it Out

24 X 50 @ 50-60

1st 8 – Drop Strokes 1-4, and then hold for 5-8

2nd 8 – alt. casual kick on Odd’s, stroke/FR on Evens

3rd 8 – Pull – scull to 15M (rotate wrist, high elbow, bellybutton)

Notes: High Performance Day Today, After the 300’s warmup, you have a chance to sharpen your turn skills. Main Set as two parts. Everyone does the first part, pretty simple concept, 2nd part 2 is meant to get your kick back and strong. Both sets are fairly similar and supposed to have short rest. There is a 20 minute shake out to allow you to recover for tomorrow.