WU-300 as 100 Fr/50 kick x2
Pre-set
**For this set, take 15 seconds rest after each swim. The goal is to figure out how to lower your stroke count for the first two rounds based on efficiency, and increase stroke count the last round by increasing tempo and effort level**
25 fr (count strokes)
25 fr (stroke count -01)
25 fr (stroke count -02)
50 fr (count strokes)
50 fr (stroke count -02)
50 fr (stroke count -03)
25 fr (count strokes)
25 fr (stroke count +01)
25 fr (stroke count +02)
Primary (2 rounds)
1×150 as 100 smooth/50 uptempo on rest :20
1×125 as 75 smooth/50 uptempo on rest :20
1×100 as 50 smooth/50 uptempo on rest :20
1×50 smooth on rest :30
4×50 all uptempo (goal is same time for all 4) on rest :20
200 pull ascend by 50 (each 50 gets progressively lower. Focus on controlling breathing and getting heart rate back down)