Monday, November 22, 2021
Warm-up Option “A” (1300 yds)
- 200 SKPS
- 2 x (5 x 50 on 1:00)
First round is freestyle
Second round is backstroke
#1: Pull w/ buoy between thighs
#2: Pull w/ buoy between knees, point toes
#3: Pull w/ buoy between ankles. Keep hips high!
#4: Pull w/o buoy. Keep legs straight.
#5: Swim w/ hips out of the water on each rotation
Main Set (2400 -4050 yds)
This set is to be done at threshold speed
- 8 x 100 on 1:50
Odds are IM, Evens are free - 4 x 200 on 3:20
Odds are choice stroke, Evens are free - 1 x 800 at threshold speed
Optional Add-ON @ Threshold pace
- 1 x 1650
Cool Down (200 Yds)
- 4 x 50 on 1:05 choice
Total Yards: 3900 – 5550 yds
Warm-up Option “B” (1100 yds)
- 150 SKPS
- 2 x (5 x 50 on 1:10/1:20)
First round is freestyle
Second round is backstroke
#1: Pull w/ buoy between thighs
#2: Pull w/ buoy between knees, point toes
#3: Pull w/ buoy between ankles. Keep hips high!
#4: Pull w/o buoy. Keep legs straight.
#5: Swim w/ hips out of the water on each rotation
Main Set (1600 yds)
This set is to be done at threshold speed.
- 8 x 100 on 2:30
Odds are free/back/free/breast
Evens are free - 1 x 800 @ threshold speed
Cool Down (200 Yds)
- 4 x 50 on 1:15 choice