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 middle distance option aiming to incorporate some main stroke (choice) as part of their different sets.
Workout PM (LCM) – Middle Distance 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:
400 as 100 free DPS, 50 double arm back, 100 free DPS, 50 SA-combo, 100 free DPS
2×200 choice as 50 drill, 50 kick, 50 drill, 50 swim R20″
6×50 as 2x free cruise @50″, 1x choice (stroke) @55″
400 as 100 free DPS, 50 double arm back, 100 free DPS, 50 SA-combo, 100 free DPS
4×100 choice as 25 scull, 25 drill, 25 kick, 25 drill R15″
6×50 as 1x free breathe 5, 2x choice (stroke) @55″
2×200 choice kick w/fins @3’40
4×50 as 3x choice (stroke), 1x double arm back @1′
4×100 free w/pullbuoy & paddles @1’40
4×50 choice (stroke) @1′
400 as 100 back, 50 scull, 100 free breathe 5, 50 scull, 100 back
4×50 free cruise @50″
2×50 as 25 scull, 25 free fist drill R15″
2×50 free breathe 5 @55″
2×50 as 25 no breath (UW kick, pullouts, or swim), 25 double arm back R30″
WORKOUT TOTAL: 4450
