With the start of our new Tri swim cycle, here is our first weekly practice to help encourage more swimming outside of Excel practices….enjoy!
WU-4×100 Fr on rest :20 (1st 25 of each 100 is kick with both hands out front)
3 rounds of:
2×50 Fr pull on rest :15 (finishing past hips)
100 Fr on rest :20 (last 25 strong 6 beat kick)
Primary set
25 pull on rest :15
25 Fr on rest :15
25 pull on rest :15
50 Fr on rest :15
25 pull on rest :15
75 Fr on rest :15
25 pull on rest :15
100 Fr on rest :15
**For this set, the 25s pull are active recovery, long and controlled. For the swims, count your strokes for the first 25, and hold that stroke count per 25 for the duration of the Fr swims**
Rest 1:00
100 Fr on rest :20
25 pull on rest 20
75 Fr on rest 20
25 pull on rest :20
50 Fr on rest :20
25 pull on rest :20
25 Fr on rest :20
25 pull on rest :20
**For this set going down, the 25s pull remain the same; for the Fr swims, add 1 stroke per 25 to gauge pace. The goal is +01 stroke count per 25 will demand an increased tempo and effort level, resulting in a faster time**
End-4×50 pull on rest :15 ascend 1-4 (get slower)