May 13, 2018 – GNT Swim

May 13, 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 yards- 10 seconds between 25s. Focus on your glide and getting as much length per stroke as you can.

Main Set: Repeat main set twice through. Moderate pace is slightly slower than your race pace. Give yourself a minute recovery between the first and second time through this main set.

Swim, moderate pace 4×25 yards. 10 seconds recovery between 25s

Swim, moderate pace 4×50 yards. 15 seconds recovery between 50s

Swim, moderate pace 2×100 yards. 20 seconds recovery between 200s

Swim, FAST pace 2×25 yards. 15-20 seconds recovery between 25s

 

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