Monday’s Practice: Shakeout

Today is all about stretching out, taking care of your sore muscles and getting ready for the next couple days of workouts.

Be mindful during this practice, don’t let yourself go into auto-pilot. Instead choose specific skills to focus on, either the one’s I have listed, or your own personal weak points, and make the most of your time in the water.

The Workout

Warm Up (800)

400 Easy Free

400 IM S/K/D/Fr 

Kick set (600/1400)

6×100 – Fins @ 1:20/1:25/1:35/1:45/2:00

  • Odds: Kick choice stroke 50 hard 50 easy
  • Goat Drill (drill you hate) w/fins

Pre Set #1 (1200/2600)

6×200 @ 2:40/2:50/3:10/3:30/4:00

  • Steady (75%)
  • Race strategy – Use your head! Think about how you’d race this distance if you were facing a competitor of a similar skill level to yourself.
  • Easy (65%)

Pre Set #2 (700/3300)

6×100 @1:25/1:30/1:40/1:50/2:10

  • Odds: IM steady – Work the back half 
  • Evens: Free FAST – Work the back half

100 easy

Main Set (1600/4900)

4×400 all free @ 5:20/5:40/6:20/7:00/8:00

  • #1 – 300 85% Strong/100 steady 75%
  • #2 – 200/200 steady
  • #3 – 100/300 steady
  • #4 – 100 FAST (90%)/300 steady

100 easy (5000 total)

 

Feature image via: sherifx

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