Friday/Saturday - March 26-27, 2021

 Friday, March 26, 2021 - Spring Training Block

Water Polo! - Finish the week with some fun

For those who want a training workout

Warmup

6 X 200 @ 2:40-3:00

*Swim 1st, then pull

Main Set

100 + 75 + 100 + 75 + 100 + 75 @ 1:20-30-40 (75's Stroke or IM no free)

1:00 Rest

6 X 100 @ 1:20-30-40 (Even's Kick)

1:00 Rest

100 + 125 + 100 + 125 + 100 + 125 @ 1:20-30-40

Notes: This is a general conditioning set. Choose your sendoff and stick with it for the entire set and make sure you look at the hole set so you can choose the sendoff that is going to give you the best results along with a little challenge. The Odd Swim's are always steady 100's FR, while the 75's are stroke, the Even 100's are Kick, and the 125's are FAST FR. 

Saturday, March 27, 2021 - Spring Training Block

Warmup

8 X 100 @ 1:30 EZ, Long Strokes

8 X 75 @ 1:15 Kick 1st/last 50

8 X 50 @ 1:00 IMO

8 X 25 @ 45 Variable Sprints

Main Set

3 Big Swims @ 5:00

Choose Your Distance 50-500, keep it the same, and make it a great 15 Minutes!

Notes: Long Warmup followed by 15 minutes of high intensity swimming, short and sweet, make it a great one.