Friday, December 10, 2021
Warm-up Option “A” (1500 yds)
5 x (4 x 75) as follows
- First 4 x 75: 25 L arm lead, 25 R arm lead, 25 free
- Second 4 x 75: Pull – 25 w/ buoy between thighs, 25 between knees, 25 between ankles
- Third 4 x 75: #1,3: 50 fly kick on your back + 25 free
#2.4: 25 fly kick on your back + 50 free - Fourth 4 x 75: 25 breaststroke kick w/ submerged board. Keep hips high! 50 breaststroke
- Fifth 4 x 75 on 1:15 – 5,4,3 underwater fly kicks by 25s
Main Set (2000 yds)
Four Rounds – One round of each stroke
- 4 x 25 on :30 w/ fins @ 100 pace (breast w/ fly kick)
- 3 x 50 on 1:15 @200IM pace
- 2 x 25 on 1:00 Fast
- 1 x 100 EZ
- 1 x 100 IM – sprint the 25 stroke that the set featured
Cool Down (200 Yds)
- 2 x 100 on 2:00
First 100 is double arm backstroke, Second is choice
Total Yards: 3700
Warm-up Option “B” (1200 yds)
5 x (4 x 75) as follows
- First 4 x 75: 25 L arm lead, 25 R arm lead, 25 free
- Second 4 x 75: Pull – 25 w/ buoy between thighs, 25 between knees, 25 between ankles
- Third 4 x 75: #1,3: 50 fly kick on your back + 25 free
#2.4: 25 fly kick on your back + 50 free - Fourth 4 x 75: 25 breaststroke kick w/ submerged board. Keep hips high! 50 breaststroke
- Fifth 4 x 75 on 1:30 – 5,4,3 underwater fly kicks by 25s
Main Set (1500 yds)
Three Rounds – One round of each stroke. Leave out your least favorite.
- 4 x 25 on :35 w/ fins @ 100 pace (breast w/ fly kick)
- 3 x 50 on 1:30 @200IM pace
- 2 x 25 on 1:00 Fast
- 1 x 100 EZ
- 1 x 100 IM – sprint the 25 stroke that the set featured
Cool Down (200 yds)
- 2 x 100 on 2:00
First 100 is double arm backstroke, Second is choic