Warm-up
- 4 x 75 : swim/kick/drill by 25s
- 4 x 50 : odds are long-axis drill, evens are short-axis drill
- 4 x 25 : work on streamlines off the wall
Main Set
If you do this right – this can be one of the most challenging workouts you’ll ever do – and you’ll feel great afterwards! Doing it right means taking the REST! I also found it helpful to think ahead of time about the kinds of times I wanted to hit (80% effort, 90% effort, 100% effort) and try to hit those paces.
Two Rounds
| Round 1: FR | Round 2 : IM | |
|---|---|---|
| 1 x 200 @ 80% | cruise + 60 | cruise + 70 |
| 2 x 100 @ 90% | cruise + 50 | cruise + 60 |
| 4 x 50 ALL OUT! | cruise + 40 | cruise + 50 |
| 100 EZ |
Dessert
- 6 x 50 Kicking
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