Happy New Year everyone! With Excel’s Tri Swim sessions beginning in about 2 weeks, we wanted to post at least one more practice to get everyone in the groove leading up to the first week of practice!
WU-300 Fr (if you are comfortable with Backstroke, swim 100Fr/50Bk for the 300)
Pre-set
**For this set, the goal is to keep the 50s pull the same time and descend the 100s Freestyle 1-3. Do not start too fast on the 100s….give yourself something to descend down to 🙂
3×50 pull on rest :20
100 Fr on rest :15 (strong kick the last 25)
2×50 pull on rest :20
100 Fr on rest :15
50 pull on rest :20
100 Fr on rest :15
Primary
2 rounds of:
4×50 Fr descend 1-4 on rest :20
50 Fr pull EZ on rest :30
4×25 FAST on rest :15
50 Fr pull EZ on rest :30
100 Kick (board is optional)-focus on keeping steady rhythm with legs the entire 100
50 Fr pull EZ on rest :30
Total: 2000 + WD
Always remember the WHY-why you are swimming today, and what your goals are, both long at short term that you are looking to accomplish.