Originally written for BSC-JC on May 19, 2022
SR/PS1
#SeniorA #SeniorB #PreSeniorA
12 x 50 EN1 (Odd FR, even BK) @ 1:00 Build tempo on BK
#PreSeniorB
10 x 50 EN1 (Odd FR, even BK) @ 1:10 Build tempo on BK
Rest 4:00 Snorkels
[Do only one of these sets, based on BR Kick base time QUICK HEELS!]
10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:10 *
[10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:15 *
[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:25 **
[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:30 **
[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:40 ***
[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:45 ***
[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:55 ****
[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 3:00 ****
Transiton 3:00 [40:00]
Radical Cobra Progression 20:00 See NOTES
Transition 2:00 BEEPERS
Vertical Kick BR 5:00 [Set Beepers to 1.10 - Heels up quickly at Beep!]
A
20 x 25 BR Swim EN2 @ :45 [BEEPERS, No Pullout, get right to stroke rhythm]
Transition 3:00
B
#SeniorA
2 x 550 FR PULL EN2 @ 7:30 [1:21]
#SeniorB
2 x 500 FR PULL EN2 @ 7:30 [1:30]
#PreSeniorA
2 x 450 FR PULL EN2 @ 7:30 [1:40]
#PreSeniorB
2 x 400 FR PULL EN2 @ 7:30 [1:52]
Transition 3:00
#SeniorA
12 x 50 BR EN2 @ 1:00 TEMPO!
#SeniorB
10 x 50 BR EN2 @ 1:10 TEMPO!
#PreSeniorA
9 x 50 BR EN2 @ 1:15 TEMPO!
#PreSeniorB
9 x 50 BR EN2 @ 1:20 TEMPO!
200 EZ CH
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT
Share this workout...