Workout for Friday, February 15, 2019

Friday, February 15, 2019
Sprinting with Fins is FUN! With Chris, Griff and Tina

Warm up:
600 choice
(600/600)

Drill set:
1×150 swim, max DPS (50 free/50 nonfree/50 choice of stroke)
1×150 kick, choice of strokes
1×150 drill (50 free/50 nonfree/50 choice of stroke). Choice of drills
6×25 swim, choice of stroke
Odds: max DPS
Evens: build to fast
(600/1200)

Main set:
Fins are GREAT on this set! Choice of stroke on everything.
3×100 on cruise+45 sec, FAST
#1 straight
#2 50—rest 10 sec—50
#3 25—rest 10 sec—50—rest 10 sec—25
Keep the speed up as you progress through this set!

1×75 easy/recovery
1×75 kick, descending by 25s
1×75 drill (pick drills for what you’re going to do next)
3×25 swim on cruise+15 sec, descend 1-3

6×50 on cruise+30 sec, FAST
Odds: 25—rest 10 sec—25. Focus on pure acceleration and speed
Evens: straight. Focus on fast and clean entry and exit at the turns

1×75 easy/recovery
1×75 kick, descending by 25s
1×75 drill (choice of drills)
3×25 swim on cruise+15 sec, descend 1-3
(1200/2400)

Last set:
Sprinting usually works better with a strong kick. Fins welcome here too.
20×25 kick, with 15 sec rest after each one
1 fast, 1 easy
2 fast, 1 easy
3 fast, 1 easy
4 fast, 1 easy
5 fast, 1 easy

200 cool down
(700/3100)

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