Friday 9/22

Warm-up

  • 1 x 200  – every fourth length uptempo
  • 4 x 75 – 25 kick/50 drill
  • 4 x 25 swim build

Main Set:

4 Rounds

  • 2 x 75 uptempo
  • 2 x 50 FAST
  • 1 x 100 EZ

Round 1: Buoy only. Work on arm extension and throwing arms over your head fast to minimize time out of water. 75s on +20, 50s on +45

Round 2: Kick without fins. This is what you do when you don’t use your arms! 75’s on 20s rest interval. 50’s on 45s rest interval. Make sure slowest kickers in your lane get rest!

Round 3: Swim – try to put arms and legs together! 75s on +20, 50s on +45

Round 4: Rocket round – put on fins and paddles and have fun! 75s on +20, 50s on +45

Dessert

  • 3 x 150 – pull, practice bilateral breathing. Stretch out

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