Wednesday, May 19, 2020

 Wednesday, May 19, 2020 - Summer Training Block

Warmup

6 X 250 @ :30R

#1 - EZ

#2 - Kick 1st 150

#3 - 25FL-50BK-75BR-100FR

#4 - Kick 1st 150

#5 - done as 5 X 50 F-E-F-E-F @ :10R

Main Set (45 Minutes

2 X's

[300 Swim @ 4 + 6 X 25 Kick @ 30] @ 8:00

[200 Swim @ 2:40 + 4 X 25 Kick @ 30] @ 5:00

[100 Swim @ 1:20 + 2 X 25 Kick @ 30] @ 3:00

8 X 25 Swim @ 45 underwater to 15M and over kicking

Notes: This set is a speed control set. The 300, 200, and 100 are done as descending efforts by 75-50-25 within each swim. The 25's Kick are All FAST and can be done with or without a board. The last 8 25's of each round are FAST swimming with enough time to make sure we can maximize our underwater kicking. Note there is some rest built in to the set so you can execute the game plan.