Wednesday’s Practice: Endurance/Speed

Warm Up (1200)

600 choice swim

3×200 build

 

Kick Set w/ Fins

2 Rounds (600/1800)

75 @1:20 Kick

100 @1:20 Kick Faster

125 @1:20 Kick ALL OUT!!

 

Pull Set (500/2300)

500 Pull Paddles, Buoy, Band, Snorkel

 

Main Set (1800/4100)

3 Rounds – No rest between rounds. Stay on Interval!

100 75% @ 1:20/1:40

50 80% @:50/1:00

2×25 AO 100% @ :30/:40 (Choice Stroke)

200 75% @2:40/3:20

100 80% @ 1:20/1:40

2×50 AO 100% @:50/1:00 (Choice Stroke)

 

4 each Relay Starts (200/4300)

  • 4 ULTRA FAST strokes
  • Relax
  • FAST off wall

 

200 CD (4500 total)

Dryland

Plank up-downs to Moby’s “Flower”


Featured Image via: SwimAmerica

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