Thursday’s Practice: Beginning Speedwork

300 Warm up (300)

Kick Set (800/1100)

No fins

2 rounds – SPEED

{3x {100 @ 2:30 

  • 75 AO kick
  • 25 EZ swim}

100 Easy swim @ 2:00}

 

Pull Set (600/1700)

3×200 @ :10r

  1. RPLF
  2. LPRF
  3. BPBF

 

Stroke Set (600/2300)

6×100 @1:30/1:35/1:50/2:00/2:30

  • 75bk/25br – up tempo

 

Main Set (2000/4300)

 

  • You must stop between distances. EX: 2×100 does not equal 200.

 

5x total time @ 3:00/3:10/3:30/3:40/4:00

  • 100 FAST
  • 100 ez

5x total time @ 2:20/2:25/2:40/2:45/3:10

  • 100 FAST
  • 50 ez

5x @ 1:00/1:00/1:10/1:10/1:20

  • 50 AO

 

300 Cool Down (4600 total)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s