Tuesday, April 6, 2021

 Tuesday, April 6, 2021 - Spring Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 FRIM-FRIM-IM, 3 Fast 1st 25-50-last 25

Main Set (30 minutes)

200 + 100 @ 4/1:30

300 + 2 X 100 @ 5:20/1:20

400 + 3 X 100 @ 6:40/1:15

300 + 2 X 100 @ 5:20/1:10

200 + 100 @ 4/--

Notes: Here is a good general conditioning set. There are a couple of long swims and the sendoff's get faster as you go. Here are a couple options to make the set your own:

• Keep the 100's FR, but adjust the first sendoff's so that it fits your ability
• The 1st 200-400 is written as a smooth freestyle effort on a 1:20 base sendoff. Change it to a Kick or K/S pattern and adjust the interval. You could do the same with a stroke/FR or IM Pattern.