Tri Swim 11/14-Winter is here….?

Today’s practice is dedicated to the first (sort of) snow of the year….be sure to get this practice in before the next snow hits tomorrow!

WU-50Fr/100Fr/150Fr/200Fr on rest :30/:20/:10/-

3 rounds of:
4×25 Fr on rest :20 as
1-Kick
2-Right arm only
3-Left arm only
4-Full Freestyle

 

**For these 25s focus on keeping the kick small and controlled to help your balance, both without and with your arms**
+
3×50 Fr descend 1-3 on rest :20; try and descend by 1 second per 50

Primary

4×100 Fr on rest :20 as
1-last 25 uptempo
2-last 50 uptempo
3-last 75 uptempo
4-full 100 uptempo
**Uptempo swims is NOT all out, but rather an increase in controlled rhythm; for those who attend get fast practices, think pink pace 🙂

200 Fr pull on rest :30, lengthen each 50

3×75 Fr on rest :20 as
1-last 25 uptempo
2-last 50 uptempo
3-full 75 uptempo

150 pull on rest :30, lengthen each 50

2×50 Fr on rest :20 as
1-last 25 uptempo
2-full 50 uptempo

2400 + WD