Wednesday, March 31, 2021

 Wednesday, March 31, 2021 - Spring Training Block

LONG COURSE

Warmup

3 X 200 @ :30R

EZ-Kick-Pull

12 X 50 @ 60 w/ snorkle and fins

rotate - #1 - Side Kick, #2 - Kick 10 (switch sides every 10 kicks), #3 - Swim

Main Set (30 minutes)

4 X's

1 X 200 @ 3-3:30

1 X 100 @ 2:00

2 X "30-35M" @ 1:00 (Sprint to and from Sand Bar)

Notes: still giving some respect to the long course pool as the sendoff's should not be the hardest part of the workout. Keep the stroke long on the 200's and 100's, then use some bigger efforts and speeds on the 30-35M Sprints. Mix in strokes on the Fast swims as you like. It is 30-35M from the scoreboard end to the sand bar.