Friday, June 23, 2017

Warm-up

  • 6 x 50   odds: swim/scull, evens: swim/kick
  • 6 x 25   odds: streamlines, evens: drill
  • 1 x 100  build slow to fast

Main-Set
4 Rounds: R1 = Buoy only. R2 = Gear-Free. R3: Fins. R4: No Gear

  • 1 x 100 uptempo good technique :RI 45
  • 2 x 50 FAST :RI 45
  • 4 x 25 FAST :RI 30
  • 1 x 100 EZ

The idea here is to use gear to focus on one part of your body (arms or feet). Then take the gear off and incorporate what you learned into your regular sprint stroke.

Cool Down

  • 8 x 25 kick

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