Workout 1 – Tuesday 14 March
200 choice warm up
4 x 50 drill @ 1:15
100 swim ‘perfect’ @ 1:50
4 x 50 kick @ 1:30
100 swim build @ 1:50
4 x 50 side kick @ 1:40
100 easy choice
Main Set:
- 2 x 300 swim @ 5:30 or 30s rest #2 strong
- 100 easy
- 3 x 200 @ 3:30 or 20s rest #1 and 3 strong
- 100 easy
- 4 x 100 @ 1:45 or 15s rest #2 and 3 strong
- 100 easy
- 5 x 50 @ 1:00 descending 1-5 to all out
- *** Strong = 400m pace ***
150 cool down
TOTAL: 3400m