Monay, November 8, 2021
Warm-up Option “A” (1300 yds)
- 1 x 600 alt. free and back by 100s
- 4 x 150 pull on 2:20 – #1-2: Paddles #3-4 No Paddles
- Two Rounds
3 x Vertical Kick :10s fly + :10s free + :10s rest
2 x Vertical Jumps in streamline to flags
1 x Power push-off streamline hold
How far can you go w/o kicking? - 4 x 25 on :40 Power Push-offs w/ dragsox
Main Set (1800 – 2700 yds)
Pace: Theshold Minus 2s
- 2 x 150 on 2:15
- 2 minutes rest
- 4 x 150 on 2:30
- 2 minutes rest
- 6. x150 on 2:45
- 2 minutes rest
- Optional set (900 yds)
2 x 150 kick on 3:30 – EZ/Med/Fast by 50s
8 x 75 on 1:20 – Hard/Med/EZ by 25s
Cool Down (300 Yds)
- 1 x 200 perfect backstroke
- 1 x 100 double arm backstroke
Total Yards: 3400-4300
Warm-up Option “B” (1100 yds)
- 1 x 400 alt. free and back by 100s
- 4 x 25 on :45 Power push-offs w/ dragsox
- 4 x 150 pull on 2:40
#1-2: Paddles
#3-4: No paddles - Two Rounds
3 x Vertical Kick :10s fly + :10s free + :10s rest
2 x Vertical Jumps in streamline to flags
1 x Power push-off streamline hold
How far can you go w/o kicking?
Main Set (1359 – 1650 yds)
Pace: Theshold Minus 2s
- 2 x 150 on 2:50
- 2 minutes rest
- 4 x 150 on 3:10
- 2 minutes rest
- 6. x150 on 3:30
- 2 minutes rest
- Optional set (900 yds)
2 x 150 kick on 3:45- EZ/Med/Fast by 50s
Cool Down (300 Yds)
- 1 x 200 perfect backstroke
- 1 x 100 double arm backstroke