January Sets

 

Six Station Power Kick Set Yards

  1. 2 times through the following: 4 times 3 foot cord push offs with break out and 2 power strokes, back easy, rest 5 sec. Then 2 times a 25y  12.5y barge 12.5y steady kick.
  2. 2 times through the following: 20 on land cord stroke simulations. rest 10 sec. 10 fastcord stroke simulations. rest 20 sec.  25y from dive hold stroke all out. rest 40 sec. 15y from push fast breakout and hold speed.
  3. 2 times through the following: with board 4 green cord kicks to the end of cord and hold for 15 seconds. back easy, rest 10. 25y fast kick with board on MAC Rack with 30lbs of force.
  4. 2 times through the following: with board 4 red cord kicks to the end of cord and hold for 10 seconds. back easy, rest 10 sec.  75y kick fast (goal time is 100y free time). 50y easy kick.
  5. 2 times through the following: climb up the rope with green cord attached and drop. rest 10 sec. 25y fast with green cord resisted. rest 20 sec. 25y fast green cord assisted holding tempo when rope doesn’t assist anymore. rest 20 sec. 25y fast no cord holding 100 free stroke and tempo
  6. With fins and speed paddles swim 3 times 50y  all out for time on 2 minutes. 3 times a 25y on 45 sec swim with fins and paddles at 100y tempo and breathing.

Power Swim Set Yards

3 times through the following:

  • 150y swim fast with yellow parachute on 30 rest
  • 8 x 25y swim with yellow parachute best avg. on 45 sec.
  • 200y  swim 100 race feel turns. easy in middle. last 25 no breath.
  • 5 x Super Slow V-ups on land on rest 10 sec.
  • 5 x Super Slow push-ups on land rest 10 sec.
  • 50y fly all out  from a dive. rest 1 min.

Aerobic Set LC

1 times through the following:

  • 400 free with paddles and strong kick (HR range 140-160). rest 15 sec
  • 200 IM swim/kick by 25s (HR range 140-160) rest 15 sec
  • 300 free swim with paddles and strong kick (HR range 140-160). rest 15 sec
  • 200 IM swim/kick by 25s (HR range 140-160) rest 15 sec
  • 200 free swim with strong kick (HR range 140-160). rest 15 sec
  • 200 IM kick/swim by 25s (HR range 140-160) rest 15 sec
  • 100 free swim with strong kick (HR range 140-160). rest 15 sec
  • 200 IM swim/kick by 25s(HR range 140-160) rest 15 sec

Threshold Set LC

10 times through the following:

  • 100 FAST  on 1:30. Hold your stroke throughout the set by adding equipment and switching strokes when needed. Enjoy the pain after number 1 and live in it on 2 through 10!

 

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