Tri Swim Practice 1/16

Here is a swim practice to help get you through the week….

WU-300 as 50 Fr/25 Drill x 4

8×75 on rest :20 as-

1-2: Freestyle breathing every 3 strokes
3-4: 25 Fr/25 eyes up Fr/25 Fr (middle 25, watch your catch and the direction of your fingertips)
5-6: 25 Kick/50 Fr
7-8: Build each 75 by 25

Primary

4×50 Fr on rest :20 + 75 Fr FAST on rest :30
3×50 Fr on rest :20 + 75 Fr FAST on rest :30
2×50 Fr on rest :20 + 75 Fr FAST on rest :30
1×50 Fr on rest :20 + 75 Fr FAST on rest :30

**The goal is simple-be consistent on your time for the 50s, as well as the 75. As the gap between 50s and the fast 75s decreases, the set becomes more challenging. Be controlled and intentional with your pacing throughout this round**

200 active recovery as 25 drill/75 Fr x 2 on rest 1:00

4×25 Fr on rest :20 + 50 Fr FAST on rest :30
3×25 Fr on rest :20 + 50 Fr FAST on rest :30
2×25 Fr on rest :20 + 50 Fr FAST on rest :30
1×25 Fr on rest :20 + 50 Fr FAST on rest :30

**Keep the same stroke count for the 25s and same time for the 50s**

2350 + WD