Lill Bit of Speed /3500
07/01/24 • 19 min
Lill Bit of Speed /3500
Warm Up:
300 swim
2x100 Drill/Swim
4x50 Kick
4x25 Build
Main Set 1: all on 15 sec rest ($bank$ rest on every 3rd)
6x 100 every 3rd Fast
1x50 easy
9x50 Choice Stroke every 3rd Fast
1x50 easy
12x25 Choice Stroke every 3rd Fast
1x50 easy
Main Set 2: 2x
2x 50 Swim Choice Moderate (Effort 7-8/10)
4x25 Kick Moderate
2x50 FAST
4x25 Sprint kick
*20-30 sec rest on everything*
Cool Down
300 Choice
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Lill Bit of Speed /3500
Warm Up:
300 swim
2x100 Drill/Swim
4x50 Kick
4x25 Build
Main Set 1: all on 15 sec rest ($bank$ rest on every 3rd)
6x 100 every 3rd Fast
1x50 easy
9x50 Choice Stroke every 3rd Fast
1x50 easy
12x25 Choice Stroke every 3rd Fast
1x50 easy
Main Set 2: 2x
2x 50 Swim Choice Moderate (Effort 7-8/10)
4x25 Kick Moderate
2x50 FAST
4x25 Sprint kick
*20-30 sec rest on everything*
Cool Down
300 Choice
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Previous Episode
Good Technique = Speed
Good Technique = Speed / 5750
Warm Up
500 Choice
3x 200 kick (100 Free/100 non-Free)
Main Set 1: 3x
4x 50 Drill/ Swim
1x 150
4x 25
1x 100 IM
Main Set 2: 5x
4x100 Descend on 20-30 rest
Even : 25 scull/75 swim
Odds: 50 catch up/ 50 swim
Main Set 3: 4x
4x 50
Odds: Descend to 90% max effort 10-15 rest
Even: 15m underwater backstroke/ free
Cool Down
100 Choice
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Next Episode
Sprint 50s
Sprint 50s: 2600 Total Distance
Warm Up
200 Swim
100 kick
200 Pull + Paddles
100 swim
Pre Set
4x50 Descend 1-4 Choice Rest
Main Set: Everything on :30-:60 Sec Rest
4x50 Fast 90%
1x50 easy
3x50 Fast
1x50 easy
2x50 Fast
1x50 easy
1x50 FTYTP (Faster Than You Think Possible)
1x50 easy
Main Set 2:
4x 200 Pull + Paddles :30 sec Rest
Just. Catch. Water.
Cool Down
300 Easy Mix Strokes
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
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