Today’s practice focuses on efficiency by tracking both stroke count and time in the primary set.
WU-300 as 50 Fr/50 Kick/50 pull x2
Primary
100s efficiency challenge
3 sets of 3×100 Fr on rest :20
1-3: Count strokes, try and be within 1-2 strokes on each 100
4-6: Get time, try and be within 1-2 seconds on each 100
7-9: Try and drop your stroke count and/or your time for each of the final 3x100s
**The challenge here is to see if on the last three 100s you can drop your time AND your stroke count, because efficiency and speed go hand in hand**
Pyramid swim
50-100-150-200 Fr pull on :25 seconds rest after each swim
200-150-100-50 Fr swim on :15 rest after each swim
50s efficiency challenge
3 sets of 3×50 Fr on rest :20
1-3: Count strokes, try and be within 1-2 strokes on each 50
4-6: Get time, try and be within 1-2 seconds on each 50
7-9: Try and drop your stroke count and/or your time for each of the final 3×50
2650 + WD