Workout Wednesday

January 5, 2021

Warm Up:

300 easy swim

4 x 50 kick on 1:30

Main Set:   *** 30 secs. rest between efforts

1 x 500- focus on stroke count and turns (75% effort)

2 x 400- 1st and last 100 hard, middle 200 @ 1 mile pace

3 x 300 as 2 x 150 kick/150 swim with fins

4 x 200-odds pull, evens pull with paddles

5 x 100-85% effort

Cool Down:

200 easy swim  

Total:  4,200 yds.