Workout 6
300 warm-up as 75 free/25 not free
Pre-set:
- 6×25 mid pool flip @ 60
- 100 DPS swim @ 2:00
- 2×75 swim strong as uw kicks 4,6,8 by 25 @ 1:30
Main Set 1 (continuous, respect pace times)
8 x 50 sprint with feet to wall finish (start in Deep end)
– 4 @ 1:15
– 2 @ 1:30
– 2 @ 2:00 from dive
300 as scull/swim by 25 @ 60s rest
Broken 200 strong as 75-50-50-25 @ 20s rest
200 as scull/swim by 25
Main Set 2
9 x 200 @ :40s rest
– #1 – paddles, buoy (snorkel optional)
– #2 – paddles only
– #3 – paddles & fins
*Descend effort level and feel power through your stroke with both the fins and paddles
*Take lots of rest between the sets before moving on, provided you have time. Allow the body to recover a bit between things.
200 easy cool down TOTAL: 3400m