Thursday evening starting with our “Point 0” for all groups before splitting up for the “main part” of the session focusing on aerobic work.
Below is the sprint option incorporating some jump roping and breath control work alternating with “longer swims.”
Workout PM (LCM) – Sprint Group
“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″
[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]
Part 1:
[ Jump Rope: 6x (40” ON, 20” OFF) ]
6×50 free breathe 5 @55”
600 free (or back) w/fins & paddles as 100 swim DPS, 50 kick
[ Jump Rope: 6x (25” ON, 15” OFF) ]
6×50 as 1x free breathe 5, 1x back @55”
400 free (or back) w/fins & paddles as 100 swim DPS, 50 kick
[Jump Rope: 6x (15” ON, 10” OFF) ]
6×50 free cruise @50”
200 choice as 50 drill, 50 kick, 50 drill, 50 swim
12×100 free w/fins & paddles as 3x @1’35, 2x @1’30, 1x @1’25, 3x @1’30, 2x 1’25
[ last 100 back loosen ]
WORKOUT TOTAL: 3450
