300 as 75swim\/25 kick<\/p>\n\n\n\n
3 rounds:<\/p>\n\n\n\n
100 drill choice @ 10s rest<\/p>\n\n\n\n
100 kick build @ 20s rest<\/p>\n\n\n\n
100 swim \u2018perfect\u2019 @ 20s rest<\/p>\n\n\n\n
50 easy @ 30s rest<\/p>\n\n\n\n
Main Set:<\/u><\/em><\/p>\n\n\n\n 300 free set-up @ 5:15<\/p>\n\n\n\n 3×100 @ 1:50<\/p>\n\n\n\n 200 free set-up @ 3:40<\/p>\n\n\n\n 2×200 @ 3:20<\/p>\n\n\n\n 25 easy to deep end @ 1:10<\/p>\n\n\n\n 200 Broken \u00e0 100 off the blocks fast \u2013 10s rest \u2013 100 push fast<\/p>\n\n\n\n 125 easy @ 4:00<\/p>\n\n\n\n *Set-up is a smooth pace, around 60-65% effort. Rest may be minimal but it\u2019s not a massive effort, allows you to \u201cwarm-up\u201d for the next part<\/em><\/p>\n\n\n\n *100\u2019s\/200\u2019s are fast but not all out. Think controlled speed and consistent (i.e. not going out hard and dying)<\/em><\/p>\n\n\n\n 100 cool down<\/p>\n\n\n\n TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":" 300 as 75swim\/25 kick 3 rounds: 100 drill choice @ 10s rest 100 kick build @ 20s rest 100 swim \u2018perfect\u2019 @ 20s rest 50 easy @ 30s rest Main Set: 300 free set-up @ 5:15 3×100 @ 1:50 200 … Continue reading