Workout for Wednesday, October 13, 2021
Choice 1 Warm-up (1000 yds)
- 1 x 200 choice
- 50 Doggie Paddle (head up, in water recovery)
- 50 Tarzan (head up, out of water recovery)
- 1 x 200 free pull w/ buoy
- 100 Catch-up from Superman position
- 1 x 100 free – no buoy
- 50 Doggie Paddle + 50 Tarzan
- 1 x 200 backstroke pull w/ buoy
Choice 2 Warm-up (750 yds)
- 1 x 200 choice
- 25 Doggie Paddle (head up, in water recovery)
- 25 Tarzan (head up, out of water recovery)
- 1 x 150 free pull w/ buoy
- 100 Catch-up from Superman position
- 1 x 100 free – no buoy
- 25 Doggie Paddle + 25 Tarzan
- 1 x 100 backstroke pull w/ buoy
Main Set: 100s Hang-ons (1000-1500 yds)
Choose one column. How many can you do? Sit out a repeat if you need to.
Fast Option (1500 yds)
- 5 x 100 choice on 1:45
- 4 x 100 on 1:40
- 3 x 100 on 1:35
- 2 x 100 on 1:30
- 1 x 100 on 1:25
Medium Option (1500 yds)
- 5 x 100 choice on 2:00
- 4 x 100 on 1:55
- 3 x 100 on 1:50
- 2 x 100 on 1:45
- 1 x 100 on 1:40
Easier Option (1200 yds)
- 4 x 100 choice on 2:20
- 3 x 100 on 2:10
- 2 x 100 on 2:00
- 1 x 100 on 1:50
Continuous Choice Kick Set (300-500 yds)
Keep the same kick for a given distance.
- 100 EZ + 100 hard (optional)
- 75 EZ + 75 hard
- 50 EZ + 50 hard
- 25 EZ + 25 hard
Cool Down (200 yds)
4 x 50 on 1:00/1:05/ 1:10/ or 1:15