Monday, October 25, 2021
Workout “A”
Warm-up (1500 yds)
- 300 choice
- 2 x (4 x 75 on 1:30 for round 1, 1:20 round 2)
Descend #1-4 and 5-8 - 4 x 150 FADDLE drill
#1: right paddle, left fin
#2: left paddle, right fin
#3: both paddles, both fins
#4: no paddles, no fins
Main Set (1600 – 1800 yds)
- 4 x 50 on :55 w/ paddles and buoy
- 1 x 200 @ threshold pace
- 4 x 75 kick w/ fins on 1:20
- 1 x 300 @ threshold pace
- 4 x 100 on 1:30 w/ fins and paddles
- 1 x 200 or 400 moderately fast – threshold – 1s/100yd
Cool Down (200 yds)
- 4 x 50 choice on 1:00
Total Yards: 3300-3500
Workout “B”
Warm-up (1500 yds)
- 250 choice
- 2 x (3 x 75 on 1:50 for round 1, 1:45 round 2)
Descend #1-3 and 4-6 - 4 x 100 FADDLE drill
#1: right paddle, left fin
#2: left paddle, right fin
#3: both paddles, both fins
#4: no paddles, no fins
Main Set (1500 yds)
- 4 x 50 on 1:00 w/ paddles and buoy
- 1 x 200 @ threshold pace
- 4 x 75 kick w/ fins on 1:30
- 1 x 300 @ threshold pace
- 4 x 100 on 1:45 w/ fins and paddles
- 1 x 100 moderately fast – threshold – 1s/100yd
Cool Down (200 yds)
- 4 x 50 choice on 1:10