Thursday, April 1, 2021

 Thursday, April 1, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/45/30

*Get longer, more streamlined as you go

16 X 25 @ 35

4 Kick -Variable Sprint

4 IMO - FAST to far Flags

4 Breath Control - No Breath

4 Swim - Variable Sprint

Main Set (30 Minutes)

24 High Velocity Swims @ 70

6 Kick - 10 second BLAST from wall

6 From Flags to Far Wall

6 from Flags to Wall to MP (mid-pool)

6 full 25's w/ Fins & Paddles

Notes: This is a high velocity day. The interval is important and is set at 70 seconds so that you get about 60 seconds of rest between each effort which you will need to do the set properly. The first 6 and last 6 are very straight forward. The 2nd 6 are from the flags to far wall so about 20 yards, use the legs to get you moving and then add the arms. The 3rd 6 start at the flags, and incorporate the turn into the swim as you finish out at around MP.