Only in the am and feeling good - consider doing pm workout
18 * 50 IM switch
1-6) K/S on 1:05
7-12) S/K on 1:00
13-18 Swim on :55
Dive From each lane
0&5) Deep dive
1&6) Dive and glide
2&7) 15m breakout
3&8) 25 sprint
4&9) 25 underwater
Twice thru with 3 min break (swim to how you feel - could just be getting in the meters if you have been ill or beat up)
could certainly incorporate different strokes like last 25 fly or breast
On 30 min
3 * 300 descend on 4:30 +/- 15s
200 long on 4:00
400 holding pace of last 300
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400 Choice on 8:00
12 * 100 on 2, 1:50, 1:45 or 1:40
3 rounds
75 Fly/25 Back S
75 Back/25 Breast S
75 Breast/25 Free S
100 Free
25’s are fast and get faster each round
75’s & 100 Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick
200 Drill on 4
150 Stroke on 3
200 Stroke faster on 3:30
100 off on 2
200 Drill on 4
150 Stroke build on 3
2 * 200 Stroke faster on 3:30
100 off on 2
200 Drill on 4
150 Stroke build on 3
3 * 200 descend to faster on 3:30
100 off on 2
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