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

        <h2>Main Set</h2>       
    <p>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

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,850 Yards</h2>

Rise and shine. Make today count with a great workout. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

#1 = Choice, #2 = Free, 15 Seconds Rest

2 x 50 Kick

2 x 75 Swim

2 x 100 Drill

=450 yds

Main Set

4 x 50 IM order  – Build

100 IM

4 x 25 Choice FAST

200 IM

4 x 50 IM order Kick

300 IM

4 x 25 Choice FAST Kick

15 Seconds Rest on all of the above

12 x 25 Variable Sprint, Choice by set of 4, 10 Seconds Rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,850 Yards

Enjoy your swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Variable Sprint Kick
8 x 25 Variable Sprint Swim

10 Seconds Rest

=400 yds

Main Set

4 x 200 With Fins, Each 200 gets faster as you go

100 Build

2 x 50, the 2nd one is faster then the first

100 Build

2 x 75, the 2nd one is faster then the first

100 Build

4 x 25, Each 25 gets faster as you go

100 Fast, check your time

15 Seconds Rest

= 1550 yds

Warm Down

100 Easy 

Total = 2,850 Yards