Today’s main set is known as an elevator set-similar to a ladder, you start at one end of a pattern and work your way through, but here you will go back to the top floor four times, changing how far down you go each time…
WU-150 Fr/100 Kick/ 50 Fr
Primary
200 as 100 pull/100 Fr
150 build by 50
100 as 50 pull/50 Fr
50 build
200 as 100 pull/100 Fr
150 build by 50
100 as 50 pull/50 Fr
200 as 100 pull/100 Fr
150 build by 50
200 as 100 pull/100 Fr
**For each swim, take 20 seconds rest after completion. If needed, take a brief breather between rounds, but see if you can make it through the whole primary without taking any more than the prescribed rest**
Post Primary (15-20 seconds rest after each swim)
4×75 Fr as 25 Kick/50 Swim (focusing on keeping kick small and relaxed)
1×50 Pull
4×50 Fr as 25 build by kicking/25 EZ
1×50 Pull
4×25 Fr ascend 1-4 (get slower) by kicking less each 25
2500 + WD