Aerobic focused Wednesday session for the Junior & Senior athletes starting with our “Point 0” before splitting into different groups for the “main chunk” of work this evening.
Below is the middle distance option alternating cruise free & back sets with medley work.
Workout PM – Middle Distance
“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:
16×50 free cruise @50″
4×200 IM (fly & breast: drill – back: kick – free: kick on side) R20″
12×50 back cruise @55″
3×200 IM (fly & breast: 25 drill, 25 swim – back: kick – free: kick on side) R20″
8×50 cruise as 2x free @45″, 1x back @55″
2×200 IM (fly & breast: swim – back: kick – free: kick on side) R20″
Part 2:
400 as IM (regular, reverse, relay order), 50 scull
300 choice kick w/fins OR free w/pullbuoy & paddles (snorkel optional)
4×50 free decrease # of strokes 1.-4. @1′
WORKOUT TOTAL: 4650
