Dryland warm-up
-Standing Hip Joint Rotations
-Standing Shoulder Joint Rotations
-Leg Swings (progressing speed)
-Shoulder Circles (progressing speed)
-Straddle Torso Rotations (progressing speed)
+
Speed Play
4 x 50 / 90sec rest
25 @ sprint pace + 25 @ „“easy““ (continue to carry your speed but lay off the „“gas““)
+
Efficiency
5 Sets:
50 Kick @ 100 TT pace / effort
rest shortest time possible to get to next 0 or 5 on the clock (for ease of time math)
50 GOLF
Rest 2-3min b/t sets
*https://www.youtube.com/watch?v=bQ4G0nykyjE
*https://www.youtube.com/watch?v=YRLLwzDwGPM
+
Conditioning
3 x 300 / 4min rest
#1-2 @ cruise pace (75-80%)
#3 @ strong pace (90-95%)
+
Variance
8 x 25 / 30sec rest
Odd – 6-8 Stroke Head-up –> finish the 25 head-down
Even – Straight-arm 1/4 stroke pause
*https://www.youtube.com/watch?v=AwMO4h7X8SE
Done! I will swim with a friend of mine in the future, so more videos about to come.
