Kicking off our 1st week back after maintenance with a pretty straightforward workout consisting of several elements. We'll continue on this vein this week and then get back into our more robust groove as the weeks roll on.
w/u - 300 freestyle + 300 kick choice
PS: 12 x 50 @ :55/1:00/1:05
- 3 x freestyle w/ fists
- 3 x catch-up freestyle
- 3 x Tarzan freestyle (head up)
- 3 x freestyle build
12 x 75 @ 1:05/1:10/1:15 OR 10 x 75 @ 1:20/:10sR
- Fins optional
- 25 choice swim/25 underwater dolphin kick (hyperspeed!!)/25 choice swim
5 x 1:00 vertical kicking (dolphin or flutter)
- :40s HARD vertical kicking + :20 float/slow tread
- Aim for hands out of water, then elbows out of water, then closer to streamline, etc.
3 x 200 @ 3:00/3:15/3:30
- 150 cruise freestyle, then :10sR on wall, then FAST 50 freestyle
c/d - 200 EZ