Tuesday 5/8/18
Warm up (1300)-
300 swim- distance per stroke
300 kick- 25 fast/25 easy
3x100s @ 1:30 build
4x50s @ 1:00 build/drill IMO
8x25s @ :30 IMO build to a sprint
Kick set (500)-
1x100 @ 2:10 70%
2x75s @ 1:30 80%
3x50 @ 1:00 90%
4x25s @ :30 100%
Distance group- (1500)
1x400 @ 6:00
2x200s @ 3:00
4X100s @ 1:30
6x50s @ :50
All swims should have 3 or more dolphin kicks on the UW’s and NO breathing on the breakouts. As distance gets shorter, speed and intensity should increase (50s should be 100%).
