Workout 3
- 400 warm-up as 75 free/25 not free
- 200 kick with 2x15m burst (strong kick) at some point within 200
- 4×50 fists closed drill @ 1:20
20-30s rest between everything:
- 200 swim breathing every 3 or 5
- 4×25 with 4-6 strong underwater kicks then swim easy
- 200 pull breathing every 5 or 7
- 4×25 same
- 200 swim or pull breathing every 7
- 4×25 same
- 200 swim build by 50m to 400m pace
- 100 easy
Main Set:
3 x (4 x 50 @ 1:15 + 150 easy recovery)
Set 1 – 1st 50 build, 2nd pace +1, 3rd/4th at pace
Set 2 – 1st 50 dive pace, 2nd build, 3rd/4th at pace
Set 3 – 1st 50 build, 2nd/3rd/4th at pace.
**200m pace
4 x 75 cool down as
– 25 double arm back
– 50 free @ 30s rest
TOTAL: 3350m