Overall aerobic focused Thursday of training for the Junior & Senior group including speed work in the morning while swimming short course and splitting into groups during the long course evening practice for more “individualized” sets.
Workout AM (SCM)
Part 1:
4×25 as 15 push & glide, 10 choice sprint (from float) @1’15
4×50 free cruise @55”
4×25 choice as 15 sprint, 10 easy @1’
8×50 free cruise @55”
4×25 choice as 12.5 blast, 12.5 easy @1’
12×50 as 2x back, 1x free breathe 5 @55”
Part 2:
20×25 as 3x free head-up w/fly kick, 2x back @30”
100 as 25 scull, 25 double arm back
20×25 as 3x free (12.5 surf kick, 12.5 regular), 2x back @30”
100 as 25 scull, 25 double arm back
Part 3:
4×25 as 12.5 power scull, 12.5 flutter or fly surf kick blast @1’15
12×50 as 2x free breathe 5, 1x back @55”
4×25 fly as 15 UW kick sprint, 10 one arm easy @1’
8×50 back cruise @55”
4×25 choice no breath (UW kick, pullouts, or swim) @1’
4×50 free decrease # of strokes 1.-4. R15”
WORKOUT TOTAL: 4200
