It is time to put you endurance and technique to the test. Today we have a a lot of sprinting and time trial opportunities. If you weren’t tired enough, I’ve thrown in some dry land ab work.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 25 Kick /Drill /Kick /Swim x 2 , Choice by 25, 10 Seconds Rest
4 x 100 Long strokes, count your stroke and maintain your lowest reasonable stroke count for each 25, 15 Seconds Rest
=600 yds
Main Set
4 x 50 Descend 1-4, 10 Seconds Rest, last one is race pace!
100 Choice FAST, Time Trial, from a start if possible
50 Easy
4 x 25 Choice FAST down, 25 Abs of your choice ( crunches,, leg lifts, wall sits, etc ) 10 Seconds rest
Do all of the above 2-3 times.
= 1350 yds
Warm Down
100 Easy
