Friday – Swim

Hello Team,

I won’t be there in the morning cause I have a brick workout to do starting at 4:30 am. Ironman Cozumel is right around the corner. Enclosed you will find the swim workout for tomorrow.

Group Advanced – Swimmer  Focus

Challenge: Say to yourself, “fast is fun!”

  • Warm up:
    • 500 Free
  • Kick:
    • 200 flutter
  • Drill:
    • 300 your favorite alignment drill
  • Kick:
    • 200 flutter
  • Choice Drill:
    • 300 your favorite feel drill
  • Main Set:
    • Swim: 8 x 75 free – build w/20sec RI
    • 100 easy
    • Swim: 8 x 75 Free – Middle length fast with 20 sec rI
    • 100 easy
    • Swim: 8 x 75 free – 50 fast, 25 easy
    • 100 easy
    • Swim: 8 x 25 Stroke specialty with 15 sec RI – odds 25s easy, even 25s fast
  • Cool Down: 400

Group B: Beginner

  • Warm up:
    • 16 x 50 as 3 free1 kick on 10 sec recovery
    • 200 free
    • 200 drill
    • 200 kick
  • Main Set:
    • 8 x 100 as 1 fast / 1 easy on 45 sec rest. You can’t go fast unless you tak the full rest and it’s going FAST today!
  • Cool Down: 300 easy Pull

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