Friday, December 3, 2021
Warm-up Option “A” (1600 yds)
- 200 SKP
- 4 x 50 breaststroke kick w/ pull buoy
Heels to butt, flex angles, toes out. Push around and down. Touch toes - 4 x 50 breaststroke w/ glide held for “Apple, Peaches, Pumpkin Pie”
Concentrate on kicking into the glid - 8 x 75 on 1:20 back/breast/free
Main Set (2000-2600 yds)
We will be working on negative splits today. All swims are broken so you can compare front and back half times. Speed is threshold for the first half, then threshold minus two seconds per 100 for the second half
- 4 x 100 on 1:45
Broken at the 50 for 5s - 4 x 200 on 3:20/3:30*
Broken at the 100 for 10s or next multiple of 10
***If you are not successful on this set, repeat and skip the 2 x 400, use the starred interval for your second try*** - 2 x 400 on 8:00
Broken at the 200 for 15s or next multiple of 15 - Optional Set – Stroke or IM (600 yds)
4 x 100 on 2:00
Broken at the 50 for 10s or next multiple of 10
1 x 200 Broken at the 100
Cool Down (200 Yds)
- 4 x 50 choice on 1:10
Total Yards: 3800 – 4200
Warm-up Option “B” (1200 yds)
- 200 SKP
- 4 x 50 breaststroke kick w/ pull buoy
Heels to butt, flex angles, toes out. Push around and down. Touch toes - 2 x 50 breaststroke w/ glide held for “Apple, Peaches, Pumpkin Pie”
- 4 x 75 on 1:30 back/breast/free
Main Set (1600 – 1900 yds)
We will be working on negative splits today. All swims are broken so you can compare front and back half times. Speed is threshold for the first half, then threshold minus two seconds per 100 for the second half
- 4 x 100 on 2:10
Broken at the 50 for 5s - 4 x 200 on 4:00
Broken at the 100 for 10s or next multiple of 10 - 1 x 400
Broken at the 200 for 15s or next multiple of 15 - Optional Set – Stroke or IM (300 yds)
3 x 100 on 3:00
Broken at the 50 for 10s or next multiple of 10
Cool Down (200 yds)
- 4 x 50 on 1:15