Here is a practice dedicated to adding a little bit of speed to your swimming, while blending in some longer work in between…
WU-300 Fr/200 pull/100 Fr
Primary
300 Fr on rest :20-last 50 add a strong 6 beat kick to finish
12×50 on rest :30 as 2 FAST/1 EZ
**The fast 50s should be a pace that is as fast as possible that you are able to MAINTAIN throughout the duration of this set. I caution you to NOT sprint any of these 50s. For those who are comfortable with their pace cards, the equivalent effort level here is red**
2×150 Fr on rest :20-last 50 of each swim add a strong 6 beat kick to finish
9×50 on rest :30 as 2 FAST/1EZ
**Try and maintain the same times as the 12x50s**
3×100 Fr on rest :20-last 50 of each swim add a strong 6 beat kick to finish
6×50 as 2 FAST/1 EZ on :30
2850 + WD
Today’s primary (and only set) is a blend of speed work, and longer swims. Here are the goals for the set-
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