Wednesday, December 15, 2021
Warm-up Option “A” (800 yds)
- 1 x 400 choice
- 8 x 50 kick on 1:15
Pre-Set (800 yds)
- 8 x 50 on :55 at EN-2 pace
- 4 x 100 on 1:35 at EN-2 pace
Main Set (1350 yds)
- 1 x 400 for time
- 1 x 200 recovery
- Four Rounds – stick with the same stroke for the entire round
4 x 25 on :30 as follows:
#1: Fast –> EZ
#2: EZ –> Fast
#3: All EZ
#4: All fast
Choice sprint off the blocks
Odds are 50s, Evens are 25s
1 x 50 EZ recovery
Cool Down (200 Yds)
- 2 x 100 choice on 2:00
Total Yards: 3150
Warm-up Option “B” (600 yds)
- 1 x 300 choice
- 6 x 50 kick on 1:25
Pre-Set (600 yds)
- 6. x 50 on 1:05 at EN-2 pace
- 3 x 100 on 1:50 at EN-2 pace
Main Set (1300 yds)
- 1 x 400 for time
- 1 x 150 recovery
- Four Rounds – stick with the same stroke for the entire round
4 x 25 on :35 as follows:
#1: Fast –> EZ
#2: EZ –> Fast
#3: All EZ
#4: All fast
Choice sprint off the blocks
Odds are 50s, Evens are 25s
1 x 50 EZ recovery
Cool Down (200 yds)
- 2 x 100 choice on 2:10