Wednesday – Swim Workout

Warm up:

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set:

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.

• 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
• 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
• 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
• 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.

Band Work – Get a band and loop it around the pool and do the following:

• 4 x 20 sec of Butterfly stroke with 20 sec RI
• 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set:

• 3 x 150 Sprint with 1 min Recovery

Cool down:

• 100 Choice