Workout 2
*Final day before taper (Don & Sher)
- 200 warm-up
- 4 x 50 kick descend 1-4 @ 1:30
- 4 x 50 swim with paddles descending 1-4 @ 1:10
- 100 easy
Pre-Set:
- 6 x 50 mid-pool; fast turns @ 1:10
- 4 x 25 with fins; fast underwater and breakout rest easy @ 45
- 4 x 50 smooth swim with fins; feel strong with extra power behind you @ 60
Main:
- 10 x 100 @ 1:50/2:00/2:15 *Repeat twice through
#1 = 25 fast/75 smooth
#2 = 50 fast/50 smooth
#3 = 75 fast/25 smooth
#4 = 50 fast/50 smooth
#5 = 25 fast/75 smooth
Fast should be around 200 or 400m pace (depending on your main race focus)
100 easy
- 4 x 100 fast @ 1:45/1:55/2:10
- 50 easy
- 4 x 50 @ 50
150 cool down TOTAL: 3200m