Here’s this week’s Brynnswim Saturday Winter Distance Workout – Have fun / Work Hard!
November 15th
The Vermont Quad Set – 4 times the fun
Warm Up 2 x ( 300 Free, 100 Kick, 100 Back)
Set 1
4 x 800s on 13:00 Aerobic Cruise Pace
4 x 400 on 6:15 Descend
4 x 200 on 3:15 Aerobic Cruise Pace
4 x 100 on 1:40 Descend
Set 2
4 Repeats of:
2 x 200 Pull on 3:15
4 x 100 on 1:40 drop 1-2 sec off 50 or 100 time per round
2 x 50’s on 1:15 # 1 Fast / # 2 EZ
4 X 25’s DFEB 10 SR
30 SR between rounds
Set 3 Active Recovery/ Drills
10 x 100’s on 1:55
1-3 Fins 25 ABS/ 25 FREE/ 25 6 Kick switch/ 25 FREE
4-6 FINIS sculling paddles or agility paddles, focus on forearm. paddles anchor, high elbow, no elbow below the paddle!
7-9 Fins 25 Under/ 25 BACK/ 25 DOB/ 25 Free Focus tight streamline/ tight core!
10 FREE no fins, find your zone powerful smooth strokes!
Total Distance 12,000 meters ( modify for yards )