Wednesday, November 17, 2021
Warm-up Option “A” (1600 yds)
- 1 x 500 choice
- 6 x 50 free or back kick w/ :15s rest
Build your underwater kicks/distance - 4 x (4 x 50 IM on 1:00)
#1: Fly/Back
#2: Back/Breast
#3: Breast/Free
#4: Free/Fly
Flys are 2L, 2R and 2 Both
Main Set (2000 – 4000 yds)
Set #1: Four Rounds, Odds w/ fins
- 1 x 200 free or free pull
- 4 x 75 on 1:00 (w/ fins) or 1:15 free or back
Build the number of underwater kicks by 25
Set#2: Two Rounds
- 3 x 300 on 4:15 – Threshold pace
- 1 x 100 recovery choice kick
Cool Down (200 Yds)
- 4 x 50 on 1:05
Odds are double arm backstroke
Evens are choice
Total Yards: 3800 – 5800 yds
Warm-up Option “B” (1000 yds)
- 1 x 400 choice
- 6 x 50 free or back kick w/ :15s rest
Build your underwater kicks/distance - 2 x 25 w/ cup on waer on forehead
#1: backstroke kick
#2: backstroke - Double kickboard drill
Main Set (2000 yds)
Four Rounds, Odds w/ fins
- 1 x 200 free or free pull
- 4 x 75 on 1:15 (w/ fins) or 1:30 backstroke
Build the number of underwater kicks by 25
Cool Down (200 Yds)
- 4 x 50 on 1:10
Odds are double arm backstroke
Evens are choice