Friday, August 19

Warm Up for ALL groups:
900 as (200 swim/50 kick/50 drill, repeat)

A:
6x75 @ 1:20 (25 right arm, 25 left, 25 DPS)
8x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x150 pull @ 2:15 (50 free/50 back/50 free)
6x100 w/fins @ 1:45 (25 underwater kick/25 kick on your back/50 easy swim)
6x25 @ :30 (3-wide to practice open water chaos!)
6x50 @ :55 (25 tarzan drill/25 swim)
6x100 @ 1:40 (no walls)
200 cool down
*4000 Total*

B:
4x75 @ 1:45 (25 right arm, 25 left, 25 DPS)
6x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
6x75 w/fins @ 1:30 (25 underwater kick/25 kick on your back/25 easy swim)
6x25 @ :40 (3-wide to practice open water chaos!)
4x50 @ 1:10 (25 tarzan drill/25 swim)
4x100 @ 2:10 (no walls)
200 cool down
*3400 Total*

C:
4x75 w/:15 seconds rest (25 right arm, 25 left, 25 DPS)
4x75 pull w/:15 rest (3/5/3 breathing pattern by 25)
4x75 w/:15 rest w/fins (25 underwater kick/25 kick on your back/25 easy swim)
4x75 w/:15 rest (kick/drill/swim by 25)
4x75 w/:15 rest (25 easy/25 medium/25 FAST!)
100 cool down
*2500 Total*

No comments: