Friday, 3/17/2017

Warm-up: Extended warm-up. Main set is short but challenging

  • 1 x 200 : every 3rd length uptempo
  • 4 x 75 : swim/drill/kick by 25
  • 8 x 25: work on breakouts
  • 6 x 50 : odds build to fast, evens easy

Main-Set: Time trials. The idea is to get a sense of where you are training-wise

  • 1 x 400 for time (not a time for loafing!)
  • 1 x 200 EZ
  • 1 x 200 for time!
  • 1 x 200 EZ
  • 1 x 100 for time!
  • 1 x 200 EZ
  • 1 x 50 for time! (as fast as possible!)
  • 1 x 100 EZ

Dessert

  • 4 x 50 kick with fins: easy/fast, fast/easy, all easy, all fast
  • 200 pull
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