Friday, November 19, 2021
Warm-up Option “A” (1200 yds)
- 1 x 300 choice
- 2 x 150 Tighten Up Drill
25 tight abs, 25 retracted shoulders, 25 tight gluts, 25 relaxed, 50 everything tight - 8 x 50 on 1:05
Odds: L arm pull, R arm at side, breathe to the right, 25 repeat on other side
Evens: Free with good hip rotation - 8 x 25 on :30
Freestyle arms with finned fly kick
Goal: Kick into your catch/ with your pull
Main Set (2000 – 3200 yds)
Set #1: Threshold speed minus 2s/100 yds
- 8 x 25 on :30
- 1 x 200 w/ 1:30 rest
- 4 x 50 on 1:00
- 1 x 200 w/ 1:30 rest
- 2 x 100 on 1:30
- 1 x 200 w/ 1:30 rest
- 4 x 50 on 1:00
- 1 x 200 w/ 1:30 rest
- 8 x 25 on :30
- 1 x 200 w/ 1:30 rest
Set #2: Two Rounds @ Threshold pace
- 2 x 200 pull on 3:00
- 1 x 400
Cool Down (200 Yds)
- 2 x 100 choice on 2:00
Total Yards: 3400 – 4700 yds
Warm-up Option “B” (900 yds)
- 2 x 150 Tighten Up Drill
25 tight abs, 25 retracted shoulders, 25 tight gluts, 25 relaxed, 50 everything tight - 8 x 50 on 1:10
Odds: L arm pull, R arm at side, breathe to the right, 25 repeat on other side
Evens: Free with good hip rotation - 8 x 25 on :35
Freestyle arms with finned fly kick
Goal: Kick into your catch/ with your pull
Main Set (1600 -2000 yds)
Set #1: Threshold speed minus 2s/100 yds
- 8 x 25 on :35
- 1 x 200 w/ 1:30 rest
- 4 x 50 on 1:05
- 1 x 200 w/ 1:30 rest
- 2 x 100 on 1:45
- 1 x 200 w/ 1:30 rest
- 4 x 50 on 1:05
- 1 x 200 w/ 1:30 rest
Set #2: Optional @ Threshold pace
- 8 x 25 on :30
- 1 x 200 w/ 1:30 rest
Cool Down (200 Yds)
- 2 x 100 choice.on 2:15