Excel Aquatics’ 4th of July Tri Swim Practice

Looking to beat the heat? Here is an Excel Aquatics’ original practice focusing on some mid summer SPEED!

WU-200 Fr/100 Pull/100 Kick

3×100 Fr on rest :30 as 50 pull/50 swim (just drop buoy on turn at the 50)
**Focus on maintaining tempo throughout the whole 100

6×25 on rest :20 as 12.5 kick/12.5 swim

Pre-set

2 rounds of:

4×25 choice drill on rest :20
6×25 alt 2 uptempo/1 EZ on rest :20; be sure to focus on the specific drill change for both the uptempo and EZ 25s

Primary

2 rounds of:

6×75 Fr descend 1-3; 4-6 on rest :20 with the goal of matching 75s 1&4, 2&5, 3&6
150 Active Recovery on rest :30

+

4×25 Fr FAST on rest :15 (hold fastest average possible with the same stroke count)
100 EZ

Rest 1:00 between rounds

2950 + WD