Workout 1
300 swim
4×75 25drill/50 swim build @ 20s rest Best stroke
200 swim smooth breathing every 3/5 by 50m @ 30s rest
4×25 kick fast @ 20s rest (Sher = dolphin kick)
200 breathing every 5/7 by 50m @ 30s rest
4×25 resistance kick @ 20s rest
200 as 50 RAP/50 LAP/100 DPS
Don & Sher:
2 rounds
- 200 swim smooth @ 4:00
- 2 x 50 strong focusing on walls and underwaters specifically @1:10
- 100 @ 400m pace
- Extra 2mins rest
400 long and easy cool down
Team:
2 rounds
200 swim smooth @ 4:00/4:30
4×50 strong focusing on walls and underwaters specifically @1:00/1:10
3×100 build to 400m pace @ 1:50/2:00/2:15
Extra 2 mins rest
200 easy
TOTAL: 2600m-3000m