April 10, 2019 – Swim

April 10, 2019 – Swim

SWIM

GNT:
WU:
200 EASY
4×25 – 25 drill down 25 swim
4×75 – 25 kick/50 swim
Main set:
2×25, 15 sec rec
2×50, 20 sec rec
2×75, 20-25 sec rec
2×100, 30 sec rec
2×75, 20-25 sec rec
2×50, 20 sec rec
2×25, 15 sec rec
CD:
100 EASY
Total yards: 1500

Experienced swimmers:
WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest
6×25 build slow to fast
Main Set:
200 @ CSS 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
CD:
200 EASY
Total yards: 2800