Wednesday, 2/8,2017

Warm-up

  • 4 x 125: 50 drill/75 build
  • 4 x 50 : 25 scull/25 swim

Main Set

  • 4 x 500, 20 second RestInterval after each
    • 1st 500: straight through!
    • 2nd 500: 10 second break at halfway point
    • 3rd 500: broken into 100s – 5 s break after each 100
    • 4th 500: straight through! (Try to swim as fast or slightly faster than #1)

Dessert

  • 4 x 50 +20 (try to hit -5 pace. remind arms of uptempo pacing)
  • 4 x 100 kicking
  • 200 pull

 

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