Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.
(25 Moderate + 25 Fast
25 Moderate + 50 Fast
25 Moderate + 75 Fast)
16 x 25 Fast / Easy by 25
10 seconds rest
= 1300 yds
Warm Down
100 Easy
