Over the past few days, Excel has been hard at work with our collegiate competitive swimmers who are home during winter break. That being, said, we have gotten some AWESOME feedback and encouragement with those practices from our triathlon swimmers. So, as a little holiday gift, here is a practice for our triathletes who want to stay in the water during winter break as well!
Warmup: 300 Fr
10×50 on rest :15 as
odds-25 Bk/25 Fr
evens-25 Fr/25 Bk
**Goal here is to stretch out the shoulders in both directions
Pre-set
16×25 on :30 or :35 as 4 pull with buoy/4 full stroke Fr with a strong, tight kick
Primary set
4x [100 Fr uptempo (70% effort) + 50 Fr EZ on rest :30]
100 active recovery
3x [75 Fr uptempo (85% effort-faster pace than the 100s) + 25 EZ on rest :30]
100 active recovery
8×25 on :30 or :35 as 95% effort (faster pace than the 75s)
Warmdown 200+
Enjoy!
-Coach Kevin