Wednesday Workout: Keeping it Fresh

Let’s do some off-distances to keep it fresh and mentally engaging.

Warm up:
400 alternate swim and kick by 100’s
400 pull, breathe every 3 and every 5 strokes by 100

Main set:
8 x 25 15 secs rest: 1 drill, 1 fast IM order
6 x 125 @ 15 secs rest as 25 sprint + 100 long & smooth
8 x 25 @ 15 secs rest: sprint 12.5m + swim easy to the wall
4 x 175 @ 10 secs rest: breathe every 3, 5, 7 strokes
8 x 25 @ 10 secs rest fast kick (feel the legs burn!)
6 x 75 pull @ 10 secs rest

Swim down: 200 choice

Total: 3,500 meters

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