Warm-up
- 4 x 75 : 50 drill/25 swim (mix up your drills!)
- 4 x 50 : Build – get arms ready for some distance!
- 4 x 25 : work on streamline
Main-Set
- 1 x 800 – find a strong, even tempo but don’t blow yourselves out – more to come
- 10 x 150 + 5 work on pacing – try to hit all of the 150’s on exactly same time
Dessert
- 3 x 200 :15 RI – give your arms a break
- 8 x 50 repeat fast/easy, easy/fast, all easy, all fast pattern x2)
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