Workout 3
- 200 swim warm-up
- 100 kick
- 8×50 as 1 drill/1swim @ 20s rest
- 4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
- 4×100 swim smooth @ 1:45
Set #1 – Pull
- 300 Pull DPS @ 6
- 4×50 swim strong @ 55 à Focus on pulling strong
- 2×150 pull DPS @ 2:15
- 4×50 swim desc. 1-4 @ 55
- 4×75 pull DPS @ 1:20
- 4×50 swim all out @ 55
- 100 easy swim
Set #2 – Kick
- 5×150’s fast kick @ 5:00
- #1 – 6×25 @ 10s rest
- #2 – 3×50 @ 20s rest
- #3 – 2×75 @ 30s rest
- #4 – 100 – 30s rest – 50
- #5 – 150 for time
*Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall
150 easy cool down
TOTAL: 3500m