October 21, 2017

October 21, 2017

Swim

Warmup:

2 x 100 yds EASY

Skills and Drills:

2-4 sets of 100 yds – 50 kick/50 swim freestyle

2-4 sets of 75 yds pull – use pull bouy and paddles if available (focus on getting length per stroke)

Main set:

4 x 100 yds @ threshold pace – rest 15 seconds

100 easy choice stroke

3 x 75 yds @ threshold pace – rest 10 seconds

100 easy choice stroke

2 x 50 yds fast – rest 5 seconds

100 easy choice

Repeat main set for advanced swimmers

 

Cooldown:

200 yds easy

 

Total yards: 1775-3150