Monday, November 29, 2021
Warm-up Option “A” (1250 yds)
- 1 x 400 choice
- 6 x 75 sculling w/ :15s rest
First 25 – Scull to catch position
Second 25: Catch to power diamond
Third 25: Power diamond to exit - 1 x 400 IM kick reverse order
Main Set (1900-2500 yds)
- 5 x 100 on 1:40
Pace is threshold PLUS 2s - 5 x 100 on 1:35
Pace is threshold - 5 x 100 on 1:30
Pace is threshold MINUS 1s - 1 x 200 pull recovery
- 8 x 25 no board kick on 1:00
Odds sprint choice
Evens are recovery - Optional Backstroke Set (600 yds)
4 x 50 on 1:05 – Theshold pace + 2s
4 x 50 on 1:00 – Threshold pace - 4 x 50 on :55 – Threshold pace -1s
Cool Down (200 Yds)
- 2 x 100 on 2:00
Total Yards: 3350-3950 yds
Warm-up Option “B” (900 yds)
- 1 x 300 choice
- 4 x 75 sculling w/ :15s rest
First 25 – Scull to catch position
Second 25: Catch to power diamond
Third 25: Power diamond to exit - Vertical Breaststroke kick facing/against wall
- 3 x 50 breaststroke kick on back holding kickboard on top of knees
- 3 x 50 breaststroke kick on back, no board, arms in streamline. Keep knees underwater
Main Set (1800 yds)
- 5 x 100 on 2:00
Pace is threshold PLUS 2s - 5 x 100 on 1:55
Pace is threshold - 5 x 100 on 1:50
Pace is threshold MINUS 1s - 1 x 200 pull recovery
- 4 x 25 no board kick on 1:15
Odds sprint choice
Evens are recovery
Cool Down (150 Yds)
- 1 x 75 choice
- 4 x Deep end vertical pull outs
- 1 x 75 choice