Workout Wednesday
December 1, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
Total: 4,000 yds.