Tuesday, August 11, 2020
Warmup
3 X 500 @ :30R
#1 - Kick every 5th 25, #2 - 75K/50S, #3 - Kick Odd 100's and D1-3
Main Set
4 X's:
6 X 25 @ 40-50 underwater kicking
1 X 300 K/S/K @ 1:00 Rest
Notes: The 25's are underwater kicking, choice of fins or no fins, but learn to move underwater. Go right into the 300. The Kicking is with a board, with the 1st 200 Casual. Pause before the last 100 Kick and get a time, Descend the last 100 Kick 1-4. Take a minute and begin round 2,3,4.
Monday, August 10, 2020
Warmup
300 EZ/Loosen + 400 Pull + 500 K/S + 400FRIM + 12 X 25 IMO
Main Set
12 X 75 FREE @ 1:05
9 X 100 FRIM/IM @ 1:30
6 X 150 S/K/S @ 2:15
3 X 300 @ 4 D1-3
Notes: simple pattern to work through all the strokes, a little kick, and a little descend to finish the session. Tomorrow is underwater skills and legs
Friday, August 7, 2020
Warmup
12 X 100 @ 15R
3 EZ, 3K/S, 3 FRIM, FRIM, IM, 3 D1-3
12 X 25 Variable Sprint @ 30 Middle 4 Kick
Main Set
30 X 25 @ 30
5 EZ - 1 FAST
4 EZ - 2 FAST
3 EZ 3 FAST
2 EZ, 4 FAST
1 EZ, 5 FAST
100 FAST + 200 EZ @ 1:30/3
150 FAST + 150 EZ @ 2:15
200 FAST + 100 EZ @ 3:00/-
Notes: It's a good day for some FAST swims. The first 15 minutes is a good setup for you as you start with small doable doses. Then stick with it as you move up to the final 200.
