Max speed + power v1
Warm up (1,100)
- 400 swim
- 4 x 100 on 1:30/:25/:20/:15
- - Scull/Swim
- 4 x 50 on :50 - Kick
- +100 easy
Main Set (1,500)
- 3x—
- 6 x 25 on :40
- 1 x 25 on :40 - easy
- 1 x 25 on :40 - Fast! @ 10.19, 10.37, 9.0 (fins)
- 4 x 75 on 1:10 - AR w. Fins, Kick/Bk/Kick
- Rd. 1: Swim w. chute, no breathe @ 80-90%
- Rd. 2: 15m B/O w. chute
- Rd. 3: Deadstop B/O w. chute and fins
Underwater (400)
- 16 x 25 on :30 - Alt. 4 on Back/4 on Stomach
Cautiously adding in some resisted speed work and sprints on Monday.
Looking to finish every Monday with underwater work as well.