Sunday, 8/6/2017

Warm-up

  • 4 x 75 : 50 drill/25 swim (mix up your drills!)
  • 4 x 50 : Build – get arms ready for some distance!
  • 4 x 25 : work on streamline

Main-Set

  • 1 x 800 – find a strong, even tempo but don’t blow yourselves out – more to come
  • 10 x 150 + 5   work on pacing – try to hit all of the 150’s on exactly same time

Dessert

  • 3 x 200 :15 RI  – give your arms a break
  • 8 x 50  repeat fast/easy, easy/fast, all easy, all fast pattern x2)
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