We finished our Horizon League Championships this week and we look to keep the athletes in shape for the spring. This is another day of aerobic fitness for the team with a bigger underwater focus.
Workout
2×500 Choice / Free-BK x 100 @ 7:30
Drill / Tech:
4x (IMO x RD)
2×25 BPK @ :45
2×50 Drill @ 1:00
100 – 50 FreeDR – 50 Perfect Swim @ 1:50
6×50 @ 1:00 odd: UW 12.5 each wall – even: UW 15 each wall
2×150 6 UW – 8UW – 10UW – DKBK @ 3:00
12×25 UW the entire 25 @ 1:00
Main Set:
200 BK @ 3:00/3:10
8×50 – 4 – Base Free/ 4 – Surge Free w/ Overkick @ :45
3×200 – 25 Single Arm/50 Free/ 25 BK @ 3:05/3:15
8×50 Surge Free w/ Over Kick @ :45
3×200 1BK @ 2:45/2:55 / 2 FREE @ 2:20/2:30
200 Cruise
WORKOUT TOTAL: 5000
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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