Wednesday – Swim Workout

 

Lucky’s Lake – 2 laps

• 1st lap – Focus on sighting and distance per stroke.
• 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Wednesday – Swim workout

• Warm-up:
  • 800 easy to moderate choice
• Main set:
  • 4-5x 500 as:
    • 1- 500 straight pull with 30 sec rest,
    • 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
• Cool-down:
  • 800 continuous as: 50 drill/ 50 stroke/ 100 free.