Wednesday – Swim

You are going to love this workout. We are going to be testing you. Here it goes:

Based upon the race you are training for you will select the test you will be doing. The warm up will be the same for all of you:

Warm up:

• 200 free
• 200 kick with board
• 200 back stroke (you can use fins)
• 4 x 75 build as 25 easy/ 25 moderate / 25 hard with 20 sec RI
• 200 choice

Main Set:

• Short Course: International Distance
  • 3 x 300 Free At a Hard steady effort with 30 sec recovery
• Half and Full:
  • 200 Free (Dive Start) as fast as you can with 3 min recovery
  • 800 Free (In water start) as fast as you can

Cool Down

• 200 choice