Multi-tier main set for today-first a little alternating speed work, followed by some pace work to finish up practice. Enjoy 🙂
WU-200 Fr
2 x {2×100 Fr on Rest :20 (lengthen out, finishing past your hips)
{ 3×50 Fr Kick/Swim by 25 on Rest :20
Primary (Part I)
3 rounds:
4×25 alt rest :10 and :20
1×25 EZ on rest :15
4×25 alt drill/FAST on rest: 15-drill is choice; choose something that benefits YOU
1×25 Fr EZ on rest :15
Primary (Part II)
6×50 Fr on rest :15-goal is to hold Red pace/85% effort. Best correlation is this pace is equivalent to your 1 loop pace at either Crystal or Warners….you should not be gassing out by the last 2 50s, but it should not be pleasant.
100 Fr EZ on rest :15
4×100 pull descend 1-4 on rest :20
100 Fr EZ on rest :15
200 FR-try and take your average 50 time from the 6×50 and multiply it by 4; that is your goal time!
2750 + WD