No speed workout at Lake Eola. If you want to run you can for 30 – 45 min easy.
Wednesday – Swim
200 kick with fins
200 kick side to side / switch every six kicks
200 free with fins – focus on your extension
300 Free without fins
(All efforts at 85% or race pace effort unless specified otherwise!
6 x 100 free with paddles and no buoy with 15 sec recovery (focus on your hand entry and catch)
100 Free EASY
5 x 100 free without paddles with buoy with 15 sec recovery (in the earlier set you focused on the hand entry with catch. Now that you have then me with the paddles… take your time to focus on creating the same power )
100 Free easy
4 x 100 free with fins and paddles with 15 sec recovery ( Please focus entry and catch) by doing so, you will be able to glide much more… effortless
Cool down: 200 choice
Easy ride at zone 1 – zone 2. Flush it out! Keep your cadence between 85 – 90 rpm