Aerobic Tuesday practice including some quality pulling during the early “equipment set” before going into some prime stroke focused work.
Workout
400 Choice every 4th BK
4×100 – 50 DR-50 Sw @ 1:40
2×200 – 50 BASE/50 Base+ @ 2:50
Pull/CH Equipment Set:
600 Pull w/ Bouy & Paddles @ 8:00
2×300 FR @ 4:00/BK @ 4:15
500 Kick W/ Fins @ 7:15
2×200 Pull w/ Buoy @ 2:40
Main Set:
3x (Prime Stroke/ Drop one effort off each rd)
3×100 @ 1:30
3×75 @ 1:10
3×50 @ :50
3×25 @ :30
Drill/Tech/REC:
4×50 Ascend @ :55
8×25 BPK/ D.A.B @ :45
6×50 F.DR – DR @ 1:00
200 Social Kick
WORKOUT TOTAL: 5550
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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