WARM UP (1350yds / time: 24 min)
- 1 x 300 on 5:00
- 3 x 150 on 2:40 (50 one-arm/50 catch-up/50 free)
- 3 x 100 on 2:00 (50 free or back/50 streamline kick on back)
- 1 x 300 on 4:45
MAIN SET(1600 yds / time: 30min)
- 6 x 200 on 3:15 (build #1-3 and #4-6)
Goal – drop each 200 in series by 3s - 4 x 100 :10s rest (odds – pull, evens – kick)
Bonus Set (600 yds / time: 14min)
6 x 100 on 2:15 (50 stroke kick/50 stroke)
COOL DOWN (100 EZ / time 2:00)
Total Yards: 3050yds OR 3650yds
Elaine wants to know if we want to go pro or stay volunteer.
Pro:
On deck coaching and workouts each practice
Each participant must register with USMS for insurance purposes
Fee for participation – $50/year
Workout will be put on pool schedule
Dedicated 4 lanes
Will host a home meet to showcase your hardwork
Volunteer:
No coaching
Workouts posted online
Lanes are first come first serve
Free
What say ye?
LikeLike