Friday, November 5, 2021
“A” Workout Warm Up (1400yds)
- 1 x 400 choice
- 8 x Wall Kick Drill
Start w/ hands on wall, body prone and kicking
Tuck chin, drive elbows back and flip over
Push off wall into streamline on your back, dolphin kick to the surface - 8 x 50 on 1:00 – 25 free + flip turn + 25 back
- 8 x 25 on :30 Power Push-offs with 3-4 underwater dolphin kicks w/ fins
- 2 x 200 on 3:00 w/ fins – 2-3 underwater dolphin kicks off the walls
Main Set (2000 – 2800 yds)
- 6 x 100 ib 1:50 as follows:
2 x 100 w/ fast flips (just the flips are fast)
2 x 100 w/ fast flips and max distance per push-off
2 x 100 – fast in and out of the flags only - Heart Rate Set – Two Rounds
Rest is the time it takes for your heartrate to return to 110 for 50+ years old or 120 bpm
5 x 100 as follows:
#1: free
#2: 25 stroke + 75 free
#3: 50 stroke + 50 free
#4: 75 stroke + 25 free
#5: 100 stroke - Optional Set:
4 x 100 IM on 2:00
2 x 200 country club IM
Cool Down (200 yds)
- 1 x 100 EZ kick
- 2 x 50 choice
Total Yards: 3600-4400
“B” Workout Warm Up (1100yds)
- 1 x 200 choice
- 8 x Wall Kick Drill
Start w/ hands on wall, body prone and kicking
Tuck chin, drive elbows back and flip over
Push off wall into streamline on your back, dolphin kick to the surface - 8 x 50 on 1:05 – 25 free + flip turn + 25 back
- 8 x 25 on :35 Power Push-offs with 3-4 underwater dolphin kicks w/ fins
- 2 x 150 on 2:30 w/ fins – 2-3 underwater dolphin kicks off the walls
Main Set (2000 – 2800 yds)
- 6 x 100 ib 2:05 as follows:
2 x 100 w/ fast flips (just the flips are fast)
2 x 100 w/ fast flips and max distance per push-off
2 x 100 – fast in and out of the flags only - Heart Rate Set – Two Rounds
Rest is the time it takes for your heartrate to return to 110 for 50+ years old or 120 bpm
4 x 100 as follows:
#1: 25 stroke + 75 free
#2: 50 stroke + 50 free
#3: 75 stroke + 25 free
#4: 100 stroke
Cool Down (200 yds)
- 1 x 100 EZ kick
- 2 x 50 choice
Total Yards: 3600-4400