Sep 17, 2020 – Sault Surge Aquatic Team

Third day back trying to build in a little bit of speed, but primarily focus on gaining it from the kick.

Workout

Warm-up:
600 as 100 free low sc/50 stroke drill (regroup)
200 choice kick 25 plough/25 regular (regroup)
8×25 choice 15 green/10 clear :35

Kick set (3 rounds):
4×75 stroke kick build to red 1:25
4×25 uwfk green :40
100 stroke kick red 2:00
*go straight through, no extra rest between rounds

Main set (2 rounds):
4×100 as 75 free pink/25 stroke red 1:40
100 choice drill white 2:00
200 as 150 free/50 stroke red (regroup + :60 rest)
*ride your legs, make them do the hard work

Cool down:
On your own!

WORKOUT TOTAL: 3900

This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.

Additional Comments
Abbreviations:
– uwfk = underwater fly kick
– sc = stroke count
– plough = kickboard vertical, half submerged


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Sault Surge Aquatic Team - Season 2020-2021
Week #1 X Day 1 Day 2 Day 3 Day 4 Day 5 X
Week #2 X Day 6 Day 7 Day 8 Day 9 Day 10 X
Week #3 X Day 11 Day 12 Day 13 Day 14 Day 15 X
Week #4 X Day 16 Day 17 Day 18 Day 19 Day 20 X

Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments