Tri Swim Practice 12/20

WU-3×100 Fr on rest :10

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2 rounds of :

4×25 Fr as 12.5 underwater recovery/12.5 full Freestyle on rest :20

4×50 Fr pull on rest :20

**Focus on feeling the pressure from the catch on the fingertips down the forearm**

 

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Primary

2 rounds of the following-

1×150 Fr at Red/mile pace on rest :30

50 Fr on rest :10 (use this 50 to lengthen out, keeping in mind you only get :10 rest before the next part)

2×100 Fr at Red/mile pace on rest :20

50 Fr on rest :10

3×50 Fr at Red/mile pace on rest :15

50 Fr on rest :10

2×150 as 50 kick/50 pull/50 Fr on rest :30

**Note that there is no additional rest between the second 150 and the beginning of the round outside of the :30…its part of the challenge 🙂

2800 + WD