Friday, December 17, 2021
Warm-up Option “A” (1700 yds)
- 1 x 500 choice
- 4 x [(2 x 50) + (1 x 100) drill w/:10s rest]
1st 50: Swim with ankles banded
2nd 50: Fist swim
The 100: Swim w/ paddles - 8 x 50 choice on 1:00 from middle of the pool – work the walls!
Main Set (1700 yds)
Two Rounds at threshold pace
Interval on the left is for the 1st round.
Interval on the right is for the 2nd round.
- 1 x 200 on 3:15/3:00
- 1 x 100 on 1:40/1:30
- 1 x 150 on 2:30/2:15
- 1 x 50 on :50/:45
- 1 x 250 on 4:10/3:30
- 1 x 125 EZ
- 2:00 vertical kick
- 10 x press-outs
- 1 x 25 V-sit scull – forward facing
- 2:00 break between rounds
Cool Down (200 Yds)
- 4 x 50 choice on 1:10
Total Yards: 3600
Warm-up Option “B” (1100 yds)
- 1 x 400 choice
- 2 x [(2 x 50) + (1 x 100) drill w/:10s rest]
1st 50: Swim with ankles banded
2nd 50: Fist swim
The 100: Swim w/ paddles - 6 x 50 choice on 1:10 from middle of the pool – work the walls!
Main Set (1700 yds)
Two Rounds at threshold pace
Interval on the left is for the 1st round.
Interval on the right is for the 2nd round.- 1 x 200 on 4:00/4:10
- 1 x 100 on 2:00/1:50
- 1 x 150 on 3:00/2:45
- 1 x 50 on 1:00/:55
- 1 x 250 on 5:00/4:35
- 1 x 125 EZ
- 2:00 vertical kick
- 10 x press-outs
- 1 x 25 V-sit scull – forward facing
- 2:00 break between rounds
Cool Down (200 yds)
- 2 x 100 choice on 2:10