WU-200 Fr
4 rounds of:
100 Fr on rest :20
50 kick on rest :30
**Kick may be either with or without a board**
12×25 Fr build the evens on rest :15
Primary (extended broken swim) x4
**The goal of this main set is to maintain the same ‘broken’ 250 time even as your rest is consolidated between swims. As we have been discussing the past couple of weeks, descending throughout the set is going to be key here. It is recommended that you do not try and go after the first broken, as it will be the easiest with the most rest given. Instead, start off at a comfortable white pace equivalent (for those who train with us on Tuesday and Thursdays), and increase your effort level from there.
Round 1
100 Fr on rest :20
75 Fr on rest :20
50 Fr on rest :20
25 Fr —-
Take cumulative time and subtract 1:00
100 Fr active recovery with a purpose
Round 2
100 Fr on rest :15
75 Fr on rest :15
50 Fr on rest :15
25 Fr —-
Take cumulative time and subtract :45
100 Fr active recovery with a purpose
Round 3
100 Fr on rest :10
75 Fr on rest :10
50 Fr on rest :10
25 Fr —-
Take cumulative time and subtract 1:00
100 Fr active recovery with a purpose
Round 4
100 Fr on rest :05
75 Fr on rest :05
50 Fr on rest :05
25 Fr —-
Take cumulative time and subtract :15
2500 + WD
Questions about today’s practice? Email us at info@goswimexcel.com!