Please take to heart the importance of the warm-ups. Try to get in by 5:30 and be in the water as soon as possible. This is especially important now with the intro new season. Most of the distance will be in the warming up.<\/p>\n
Aerobic, oxygen delivery session<\/p>\n
Warmup: 1600m 0540-0615<\/p>\n
2 * (\t200 pull FS
\n\t4 *[k25IM-s25FS]
\n\tBr pull 50
\n\t4 *[k25FS-s25IM]
\n\tpull Bk 50
\n\t100 alternate: 25 1-arm Fly-25FS)<\/p>\n
Set # 1: 0618-0626 400m<\/p>\n
400 FS as:
\n\t4 * (\t1st 25 FIST,
\n\t\t2nd 25 kick,
\n\t\t3rd 25 stroke count,
\n\t\t4th 25 BK)<\/p>\n
Set # 2: 0630-0638 400m<\/p>\n
\t8 * 25’s on 45sec IM seq
\n\t8 * 25’s on 45 sec FS increase speed throughout each 25<\/p>\n
Set # 3: 0640-0656 750m<\/p>\n
3 * [\t100 FS
\n\t75 BK
\n\t50 BR
\n\t25 Fly]
\non 20 sec rest between each set. Swim in Groups<\/p>\n
Swim Down 200m<\/p>\n
Total: 3350m w.u. 1600m, main 1550m, s.d. 200m<\/p>\n","protected":false},"excerpt":{"rendered":"
Please take to heart the importance of the warm-ups. Try to get in by 5:30 and be in the water as soon as possible. This is especially important now with the intro new season. Most of the distance will be … Continue reading