“WIN”. What’s Important Now

  Today with our prep group was just one long swim which included the warm up and warm down. 75x75 @1:25 on the GREEN MONSTER. This is not a “garbage yardage” set.  Every stroke is an opportunity to correct something.  WIN this set.  This is not race pace it’s technique pace. It’s BORING. There I said it but stay focused and don’t check out. With every stroke, every lap you take is helping you build for a better result down the road. This set is designed for you to dial in on your; Streamlines  Underwater’s  The catch on entry The pull The turn Basically you are trying to make it second nature so you can dial it up at that next important meet.  Any of you watch the movie COOL RUNNING.  Remember the scene where they are pushing the sled and they start repeating “ feel the rhythm, feel the rhyme”, once you feel that you feel like you can go on forever. KEY POINTS AS YOU WORK THROUGH THIS SET Just an open swim.  It’s okay to touch and go at low intensity. Back off a little if you feel you

 For those of you traveling during the holidays or those of you in private schools this week, we are missing you.  Here are some workouts if you want to get wet which might be a good idea.  It's easy to think of this time as your winter break but don't sabotage all the work you have done up to now.  We have great things coming in the next few months. Here we GO,  change intervals if needed. PREP warmups  Standard warmup 4x4x4 400 mixer (free/back by 50) 4x50 kick @1:00IMO/FREE 4x100 free @1:30 kick set 3 rounds 3x25 kick on back  @40 2x75 @1`:20 Max effort  (25 kick/25 swim/25 kick) IM set 6 rounds 25 fly get your air @30 50 back to breast @50 25 free AOS @1:00 hydrate check HR POST SET 4 ROUNDS 2X50 BUILD EACH TO 90% EFFORT 100 MAXIMUM EFFORT @1:30 AOS 2X50 FAST AOS @45 REST 1:00N GET HR drink SWIM DOWN 100 GOLD warmups 3x3x3 300 mixer (free/back by 50's) 3x50 kick @1:10 IMO/FREE 3x100 free @1:45 IM set 4 rounds 4x50 IMO/free kick @1:15 4x25 IMO swim @40 speed play set wit