Friday night race preparation phase. Power pool circuit, stroke connection including overspeed swimming.
Workout PM
Warm-up:
4×300 alt 100’s free / back / free fins swim smooth on 4.30
8×50 #1 kick alt fast / DPK on 60
4×100 #1 drill / pull (switch 50’s)
8×25 alt dive transition / build
Main Set (Repeat Circuit x3):
Station 1; (10×25 #1 @ 100 RP on 30)
Station 2; SwimCordz 4x(20 sec burst / overspeed return / 15 rec time)
Station 3; fins #1 100m All Out
Station 4; (20 medball slams / 10 chin ups)x2
Station 5; Stretch / Roller / Recovery
Recovery:
6×100 as: 3x kick bk fins maintain 10m UW / 3x swim/d’arm bk
4×200 free paddles/snk on 3′ (All dps)
WORKOUT TOTAL: 6600
This workout was provided by Ellesmere College Titans Head Coach Alan Bircher.
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