Workout Wednesday

December 1, 2021

Warm Up:

400 easy as 200 free, 100, back, 100 breaststroke

200 pull

4 x 50 kick-descending-20 secs. rest between 50’s

4 x 50 drill- 20 secs. rest between 50’s

Main set:

500 swim- 20 secs. rest (75% effort)

100 fast-20 secs. rest (90% effort)

400 pull -20 secs. rest (75% effort)

2 x 100 fast-20 secs. rest between 100s (90% effort)

300 swim- 20 secs. rest (75% effort, consistent stroke count 

3 x 100 fast- 20 secs. rest between 100’s (90% effort)

200 pull- 20 secs. rest

4x 100 fast- 20 secs. rest between 100’s (90% effort)

3 x100 kick- on 2:00 (on back w/ fins)

Warm Down:

300 easy swim

Total: 4,000 yds.