Swim Practice 4/11-Elevator Set

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

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200 as 100 pull/100 Fr

150 build by 50

100 as 50 pull/50 Fr

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200 as 100 pull/100 Fr

150 build by 50

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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