LC 50s Pre-set : finish fast
We swam these main stroke with an emphasis on finishing. Great set to set the blood moving!
Best Average + Aerobic Flush
We wanted to see what everyone could hold throughout the set! The goal p500 and p200 were mostly guidelines. Next time I write this set ill most likely get rid…
Stations – Fins, Chutes, and Kicking
These stations were pretty intense. Not by themselves but by the time you went through all 3 we were gassed out. Miss 1 sit 1 means if you don’t hit…
Build Up Speed Work
The set really let the athletes focus on where to be fast. By the last 50 everyone was right around 100 pace. If you want to coach this set better…
Stations – UWs and Speed
The intervals on these stations were extremely gracious. I wanted focus and execution and thats what we got. The power 25s was the focus on pulling through the line, every…
Kick, IM, p200, and p100
This workout was meant to be more of a stretch out and some light speed work.