Aerobic Thursday morning practice for the student-athletes of the sports class including some sprint work focusing on the underwater parts of racing.
The PDF download will also provide the details from the session with our medley specialists putting in some work early in the morning focusing on the short-axis strokes (butterfly and breaststroke).
Workout AM (SCM)
Part 1:
575 as 500 free DPS, 75 fly kick (50 on side, 25 on back)
[ Vertical fly kick: 5x (25″ ON, 15″ OFF) ]
3×25 fly as 15 UW kick sprint, 10 one arm easy @1’10
25 scull
375 as 300 back, 75 fly kick (50 on side, 25 on back)
[ Vertical fly kick: 5x (15″ ON, 15″ OFF) ]
3×25 fly as 15 UW kick sprint, 10 one arm easy @1’10
25 scull
175 as 100 IM drill, 75 fly kick (50 on side, 25 on back)
[ Vertical fly kick: 1x (25-15″ ON, 15″ OFF) ]
3×25 choice as 15 sprint (focus on UW & transition), 10 easy @1’10
25 scull
Part 2:
3×200 choice kick @4’15
3×200 free w/pullbuoy @3’45
3×200 as 1x back, 1x free, 1x IM R15”
2×100 choice kick @2’10
2×100 free w/pullbuoy @1’45
2×100 as 1x back, 1x IM R10″
3×50 free decrease # of strokes XOR breaths 1.-3. R15″
WORKOUT TOTAL: 3975
