Friday, 6/2/2017

Warm-up

  • 8 x 50 : odds swim/scull, evens swim/kick
  • 100 : freestyle with dolphin kick, focus on extension and rotation

Main Set : Note: this is a sprint set for open water swimming

  • Broken 500 : swim 400m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 400: swim 300m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 300: swim 200m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 200: swim 100m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 100: swim 50m steady. Take 20 seconds rest. Last 50 FAST
  • 2 x 25 EZ

Dessert

  • 8 x 50 kicking (fast/easy, easy/fast, all fast, all easy – repeat pattern twice)
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