Aerobic and sprint focused Thursday morning session for the student-athletes of the sports class providing them with some “extra time” in the pool to prepare for the lactate practice with the rest of the team in the evening.
Workout AM (SCM)
Part 1:
2 rounds of the following:
100 free DPS w/open turns (glide past flags)
3×25 choice build & descend 1.-3. @45″
50 free breathe 5
3×25 choice as 15 sprint, 10 easy @1’15
3×200 as 1x choice kick, 1x free w/pullbuoy, 1x choice drill R20″
Part 2:
2 rounds of the following:
3×25 choice as 1x 15 sprint, 1x 12.5 blast, 1x float sprint @1’15
50 free breathe 5
25 choice FAST
150 back as 25 kick, 25 double arm, 50 kick, 50 regular swim
2×300 as 1x choice kick, 1x free w/pullbuoy R20″
Part 3:
6×100 as 1x choice (25 drill, 25 swim) @2′, 1x free DPS @1’40
4×50 free breathe 5 @55″
3×100 as 25 choice (stroke), 25 free @1’50
4×50 free cruise @50″
200 choice kick social
WORKOUT TOTAL: 3900
