June 5, 2018 – Swim

June 5, 2018 – Swim


Check Train Heroic! if you are not on train heroic email noel@akathlete.com to join (its free!)


We will be hosting some open water swims starting (we think) next week. but for now here is the pool workout for the week

300 Warmup

4×50 Kick
4×75 Drill, Swim, Drill
4×75 Build (slow to fast)

Main Set

1-2 sets of:

4x100m endurance pace, 25 s rest
2×50 choice easy

3x100m faster, 15s rest

2x100m faster still, 20s rest

30s rest

100m fastest (target your 500 race pace)

Finish with 100-200 cool down.