Workout of the Week

Goal: Steady swimming, holding an even pace, with a sprinkling of harder efforts. Increase your speed as the set progresses and the distances are reduced. Keep your stroke together and your pace even on the longer swims.

Warm up:  5 x 100 (25 swim, drill, swim, kick), 10 secs rest in between

Main set: Steady & even pace on the longer swims, increase speed as you reduce the distance, with the 100’s as hard effort. Your last 100 should be the fastest.

2×300 – 20 secs rest, 1×100 fast 20 secs rest

2×200 – 20 secs rest, 1×100 fast 20 secs rest

2×100 – 20 secs rest, 1×100 fast

Cool down: 5 x 100 (25 each of swim, drill, swim, kick)

Total:  2,500

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