May 6, 2018 – GNT Swim

May 6, 2018 – GNT Swim

SWIM

Warm up:
Swim, easy 200 yards – mix up the strokes

Kick, easy 2×25 yards – 15 seconds recovery between 25s. Focus on kicking from the hips and keeping your toes pointed to reduce drag.

Swim, pull with buoy 2-6×25 – 10 seconds between 25s. Focus on your glide and getting as much length per stroke as you can.

Main Set: 15-20 seconds rest between sets. Moderate pace is slightly slower than your race pace.

Swim, fast pace 2×25 yards. 15 seconds recovery between 25s

Swim, moderate pace 1×50 yards

Swim, moderate pace 1×100 yards

Swim, moderate pace 1×150 yards

Swim, moderate pace 1×200 yards. (optional)

Swim, moderate pace 1×150 yards

Swim, moderate pace 1×100 yards

Swim, moderate pace 1×50 yards

Swim, fast pace 2×25 yards. 15 seconds recovery between 25s

Cool Down:
Swim, easy 100-200 yards – mix up the strokes

Total yards: 1050-1500 yards