Distance:
Warm Up
500m w/ Fins as
*100m Swim
*50m Kick
*50m Single Arm Free (25 R, 25 L)
*50m Sculling (light Kick. PB Optional)
*Repeat
Main
8 x 50m Pull on :15 RI
*PB & PD. First 4 w/ Snorkel.
*Desc 1 - 4
6 x 50m Kick on :15 RI
1. Smooth
2. 7 RPE
3. Smooth
4. 8 RPE
5. Smooth
6. 9 RPE
100m Easy
4 x 100m Free w/ Fins
*75m B4's
*25m 6 K U/W to 20m Fast (Breakout speed)
100m TGR
3 Rounds
1. 25m @ 8 RPE on :10 RT
2. 50m @ 8 RPE on :10 RT
3. 25m @ 9 RPE
*50m EZ b/w rounds
Swim Down
300m as
*100m Kick
*2 x 50m Swim on :15 RT
*100m Choice
*Check HR is below 110. If not, swim another 50 - 100m easy.