Friday, June 16, 2017

Friday, June 16, 2017

Warmup as needed

Main Set (for the distance swimmers)

1 X 300 Kick @ 5:00

1 X 400 FR @ 5:00

1 X 200 Kick @ 3:45

1 X 300 FR @ 3:45

1 X 100 Kick @ 2:00

1 X 200 BEST

1:00 REST

1 X 200 Kick @ 3:00

1 X 100 Swim @ 3:00

1 X 300 Kick @ 4:30

1 X 200 Swim @ 3:30

1 X 400 Kick @ 6:00

1 X 300 Swim

Notes: Good Kick Swim progression to accumulate some volume before the weekend. the first half, is meant to keep it steady and make the intervals until the 200 swim where you should push it for the first time. The 2nd half, you will need to push it to make the kick interval, and then keep the effort going on the swim. You will get rewarded with some extra rest after each swim coming home.