Tue Apr 15

Sprint workout

300 Pull on 5

4 x 75 swim descend on 1:20

300 Kick (200 IM & 100 IM) on 6

4 x 75 pull descend on 1:10

300 Swim - each 100 gets faster on 5

4 x 75 kick descend on 1:30

8 x 25 on 1:15

1) build

2) 5 and glide

3) 15/10

4) from the 5m mark quickly build to sprint kick and take 6 fast strokes

2*200 with fins on 5 - 70% effort except for the builds

25 Fly

75 Back 1st 25 with dolphin K, 60 with reg Kick last 25 build

50 Breast

50 Free build dolphin Kick 25/finish with build flutter kick

12 * 25 sprint (12 min set)

1) on 20

2) on 1:40

repeat one of the above the first part of warmdown type swimming ascending from all out sprint to strong to a bit of easy speed

If someone thinks they will be looser with some swimming in the AM or a Queens swimmer just getting back into it. Here is a more aerobic 4000m swim with occasional faster/power stuff

800 with fins 75 Choice/25 Breast

600

175 maintain stroke count/25 Fast Kick no board on your side

175 build/ 25 Fast kick no board on your side

175 maintain Stoke Count/25 underwater dolphin kick

400 Pull IM (4 * 25 Fly/100 Back RA/LA/Breast Pull/Free PBL

200 Build KIck

12 x 100

1-3 descend on FPP + 20 4-9 hold #2 on FPP+10 4-6 ascend on FPP +20

800 with Paddles and PB

decrease or at least maintain stroke count.