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

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  • 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.

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