This Week’s Go To Workout

Another Saturday with no practice because of a college meet.  It’s that time of the year, but if your sitting around in a corner bored silly, maybe you can find a way to a pool and get in a short workout.  Yes I know it might snow but around here that chance of real bad weather means there’s a good chance it won’t be too bad.

Anyway here is a workout for your bucket.  The gold group did it this afternoon with headsets. I have adjusted the intervals for the senior prep.

WARM UP (1000)
300 swim 25 free fast feet to wall. 25 backstroke get those stroke counts and fast dolphins
200 kick with snorkels
4x25 kick fast with snorkels @40
4x25 kick fast with snorkels @35
4x25 kick fast with snorkels @30
200 pull with paddles (add for prep)

PACING SET WE KNOW HOW TO SWIM. LETS LEARN TO RACE NOW
3 rounds (1200/ 2200)
1x200 free@3:00 (strong /build and maintain/ race hold on to speed/ finish strong )x50’s
1x100 free @1:45 strong/ race middle 50/ get home strong
2x50 free race A5 @45
Rest 1:15

IM WORK 8 rounds (can be done with fins) 600/2800
25 fly @30
25 back @30
25breast @30
Rest 30
Rounds 1-2 DPS GOOD TECHNIQUE 
Rounds 3-4-5-6 race @A5 
Rounds 7-8 smooth

200 easy kick

Sprint set rest 1:00 between rounds (500/3500)
4x50 free race fast @45
3x50 free race fast @40
2x50 free race fast @35
1x50 race fast (COME WITHIN 5 seconds of your best


COOL DOWN

Have fun with it