Wednesday, November 3, 2021
Workout “A” Warm-up (1100yds)
- 1 x 400 choice
- Vertical butterfly kick 6 x :10s w/ :20s rest
- Fin Set
2 x 25 power push-offs w/ 2-4 underwater dolphin kicks
1 x 100 fly kick on your back
1 x 100 free w/ fins + 2-4 underwater fly kicks off the walls - 4 x 100 free on 1:45 descend 1-4
Main Set (2200 yds)
- 4 x 75 on 1:20 – 25 fly + 50 free
- 2 x 100 free pull on 1:40
- 4 x 100 on 1:50 – free w/ 2 fly strokes off each wall
- 2 x 100 choice kick w/ :20s rest
- 4 x 150 on 2:15 free w/ fins 2-4 dolphin kicks off each wall
- 4 x 25 from middle of the pool
Start from front float and accelerate into the turn - 2 x 200 on 3:15 – Accelerate into the turns
- Optional Add-on: 2 x 200 pull on 3:00 + 1 x 400
Accelerate into the turns
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3500-4100
Workout “B” Warm-up (1000yds)
- 1 x 300 choice
- Vertical butterfly kick 6 x :10s w/ :20s rest
- Fin Set
2 x 25 power push-offs w/ 2-4 underwater dolphin kicks
1 x 100 fly kick on your back
1 x 100 free w/ fins + 2-4 underwater fly kicks off the walls - 4 x 100 free on 2:00 descend 1-4
Main Set (1800 yds)
- 8 x 75 on 1:30 -free w/ 2-3 underwater fly kicks off the walls
- 2 x 100 free pull on 2:00
- 4 x 150 on 2:30 free w/ fins 2-4 dolphin kicks off each wall
- 4 x 25 from middle of the pool
Start from front float and accelerate into the turn - 1 x 300 Accelerate into the turns
Cool Down (200 yds)
4 x 50 choice on 1:10
Total Yards: 3000