Build your distance and speed practice, 6/6

In today’s practice, we will be focusing on descending, while also increasing the repeat distances swum over the course of the primary set. Enjoy!

WU-200 Fr/100 pull

4×100 Fr on rest :30-rotating drill; choose a drill that works best for our current needs, and swim each 100 as-

1st 100-75 Fr/25 drill
2nd-50 Fr/25 drill/25 Fr
3rd-25 Fr/25 drill/50 Fr
4th-25 drill/75 Fr

**The goal here of having the drill at various points in each 100 is to force you to either ‘reset’ on the technical change you are focused on making (when the drill is in the latter half of the 100) or ‘apply’ the drill change (when the drill is in the front half of the 100).

Primary

4×25 Fr descend 1-4 on rest :20 + 25 EZ on rest :20
1×25 Fr uptempo on rest :30

4×50 Fr descend 1-4 on rest :20 + 50 EZ on rest :20
1×50 Fr on rest :30 uptempo-get time
**Must beat your 4th 50 of the 4x50s descend

4×100 Fr descend 1-4 on rest :20 + 50 EZ on rest :20
1×100 Fr on rest :30 uptempo-get time
**Must beat your 4th 100 of the 4x100s descend

4×150 Fr descend 1-4 on rest :20 + 50 EZ on rest :20
1×150 Fr on rest :30 uptempo-get time
**Must beat your 4th 150 of the 4x150s descend

Total: 2500 + WD