Tuesday’s Practice: As Fast as Possible

400 warm up (400) 6:00

 

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800) 8:00

  • 4x 12.5 @:20
  • 1x 25 @ :30
  • 3x 12.5 @:20
  • 1x 25 @:30
  • 2x 12.5 @:20
  • 1x 25 @:30
  • 1x 12.5 @20
  • 1x 25 @:30
  • 1:00 Rest

 

Pull Set (800/1600) @:10r 12:00

4×200 paddles, buoy, no snorkel

Breathe on 4/5 by 50

  1. 75%
  2. Build from 75-85%
  3. 85%
  4. Build from 85-95%

 

Stroke Set (400/2000) 7:00

400 IM

  • Swim/drill/swim/free

 

Main set (1600/3600)

2 Rounds

  • 3×100 AFAP @ 3:00/2x@3:20
  • 2×100 AFAP @ 2:20/2:40
  • 1×100 AFAP @ 2:00/2:20
  • 8×50 easy @1:00/1:10

 

200 easy(3800)

 

Post set/cool down (4200)

400 smooth fins and paddles

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