FLORIDA BOUND WORKOUTS

 For those of you who need workouts between now and Tuesday here are a couple that should work.  Set your intervals where you are getting 15-20 seconds rest.  Please if at all possible do not stay out of the water for two straight days.  You lose that feel quickly which makes those first few races harder than they need to be.  

WARMUP ( our usual) (800)

200 long smooth free fast feet to turns. Breathing every 3-5 by 25

4x50 free to back @45/50/55/1:00. Hold UWD AFAP OFF TURNS

200 IM KICK/swim

4x50 free/IMO strong effort @1:00

SET #1 (1500)

10x50 @1:00 odds are choice (can be IMO). STRONG EFFORT FAST TURNS. evens are free recovery (deep arm no breath turns)

5x100 done as 25 kick 50 strong free 25 kick

10x50 fins done as UW DOLPHINS (gold fast to 12.5. Prep fast to 15 meters) double arm backstroke back

Finish with are 25 set. 8 rounds (800)

3x25 ALL OUT @25/30. 1x25 double arm back with breast stroke kick

SET #2 (1650)

2x75 (25 no breath free. 25 backstroke breathe. 25 no breath free)

2x75 (25 stroke build 25 easy free. 25 stroke fast

2x75 ( 25 backstroke. 25 no breath free.  25 backstroke 

2x75 ( 50 stroke build to fast. 25 easy free) 

2x75 fast kick

1x75 stroke build by 25’s

FINISH WITH THE USUAL 25 set from above

Remember all turns should be done properly and fast even if swims are easy

All easy swims should be done with great technique always.