November 11, 2017 – Swim

Supplemental Swim

Warm up:

4×100 w/u (swim, pull, kick, swim per 100)

4 X 75 (25 drill/25 swim/25 drill)

4-8 X 25 – build slow to fast

Main set:
2-4 x 100 moderate
2-4 x 75 moderate
2-4 x 50 Fast, not sprint

100 EASY choice stroke

2-4 x 100 moderate
2-4 x 75 moderate
2-4 x 50 Fast, not sprint

100 EASY choice stroke

4 x (4×25 FAST). Give yourself a full minute recovery between 25s. Go All out on these 25s!

200 cool down

2100-3500 yds total

Note: Do the 100s and 75s at a pace that you can maintain for 500+ yards