Workout 5
400 warm up of choice (include kick, drill etc)
2×400 swim smooth (paddles/snorkel optional) @ 7:30
Last 100m sprint; use legs
8-10 x 25 sprint @ 60s
– as 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end
3 x 300 swim smooth (paddles/snorkel optional) @ 5:30
Last 100m sprint; use legs
6-8 x 25 sprint @ 55s
– as 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end
4 x 200 swim strong and consistent @ 3:20
4-6 x 25 sprint @ 50s
– 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end
100 easy TOTAL: 3600m