Friday, October 29, 2021
Warm-up Option “A” (1200 yds)
- 1 x 400 choice
- 4 x 100 on 1:50 – 50 fists + 50 free
- 12 x 25 power push-offs on :30
#1-4: maximum push-off
#5-8: vigorous kick to the surface
#9-12: aerodynamic breakout
Main Set (1800 yds)
- 1 x 400 as follows:
1st 100: 25 moderately fast + 75 moderate
2nd 100: 50 moderately fast + 50 moderate
3rd 100: 75 moderately fast + 25 moderate
4th 100: all moderately fast - 1 x 100 recovery kick – extend and point toes to finish kick
- 4 x 200 on 3:15 as as follows:
1st 200: 50 moderately fast + 150 moderate
2nd 200: 100 moderately fast + 100 moderate
3rd 200: 150 moderately fast + 50 moderate
4th 200: all moderately fast - 1 x 100 recovery breastroke kick
- 4 x 100 on 1:45 as follows:
1st 100: 25 moderately fast + 75 moderate
2nd 100: 50 moderately fast + 50 moderate
3rd 100: 75 moderately fast + 25 moderate
4th 100: all moderately fast
Cool Down (200 Yds)
- 4 x 50 choice on 1:05
Total Yards: 3200
Warm-up Option “B” (1000 yds)
- 1 x 300 choice
- 3 x 100 on 2:00 or 2:10 – 50 fists + 50 free
- 12 x 25 power push-offs on :35
#1-4: maximum push-off
#5-8: vigorous kick to the surface
#9-12: aerodynamic breakout
Main Set (1600 yds)
- 1 x 300 as follows:
repeat twice: 25 fast + 25 moderate + 50 moderately fast + 50 moderate - 1 x 100 recovery kick – extend and point toes to finish kick
- 4 x 200 on 3:30 or 3:40 as as follows:
1st 200: 50 moderately fast + 150 moderate
2nd 200: 100 moderately fast + 100 moderate
3rd 200: 150 moderately fast + 50 moderate
4th 200: all moderately fast - 1 x 100 recovery breastroke kick
- 3 x 75 on 1:30 as follows:
1st 75: 25 moderately fast + 50 moderate
2nd 75: 50 moderately fast + 25 moderate
3rd 75: 75 moderately fast - 1 x 25 EZ
Cool Down (200 Yds)
- 4 x 50 choice on 1:15