Thursday, April 25, 2024
Spring Training Block
Warmup as you wish:
Main Set
24 X HV Swims @ 1:10
1st 12: Odd - wall to far flags; Even - MP to wall (dolphin dive no wall start)
Last 12: Odd - Dive to far flags; Even - 8 stroke FR w/ no breath
Notes: start by alternating using a wall to gain propulsion vs no wall. Last 12 we bring in the dive and some lung control w/ some efficiency. Add time to the sendoff if you need it to keep your highest speeds. You can also challenge yourself by doing the Dive 25 on 30-40 and then going into the 8 stroke 25 with no air. This will get you more time to get out of the water, but will make it harder on the lungs.
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