Wednesday-Swim

Purpose: Endurance training, culminating with fast 25s to train speed when fatigued.

Warm up:

400 @ :30 sec rest (60 – 65%)

– 100 swim / 200 kick / 100 swim

6 x 50 @ :50 or 1:00

– Odds: Swim or drill choice (60 – 65%)

– Evens Build to (90%)

Main Set:

3 x 400 negative split, descend 1 – 3 @ 6:20 or 7:00

– 1st 400 (60 – 65%) -> by the 3rd 400 (90 – 95%)

Speed Set:

2 x 25 free all out @ 45 or 55 sec

50 easy @ :30 sec (60 – 65%)

2 x 50 kick with board all – out @ :30 rest 100%

50 easy @ :30 rest (60 – 65%)

2 x 25 free all out @ 45 or :55 (100%)

Bonus Set:

2 x 300 pull with buoy @ :30 rest (80%)

– Focus on your high elbow catch, and drive your core on serape plane

4 x 25 all out pull with buoy @ :45 or :55

Cool Down:

100 easy (60 – 65%)

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