Wednesday, July 22, 2020
Warmup
300 EZ/Loosen
400 FRIM
500 Pull (scull every 5th)
600 K/S (kick every 3rd 50
Main Set
12 X 300 @ 1:00R
3 sprint every 3rd 25 IMO
3 alt. DPS swim/Sprint Kick by 50
3 D1-3
3 FAST 1st 100-150-200
Notes: This is a good workout to test your control as you work through some different gears. There are also some easy variations you could easily substitute. If you want more yards, simply do 16 and do the pattern in groups of 4 or turn them into 400's. If 300's feel a little long right now, turn these into groups of 12 25's or 6 50's and keep the same speed patterns.
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