It’s cold outside, but about to even colder tomorrow. Here is a practice to help warm up your body and mind.

 

WU-200 Fr/150 pull/100 Fr/50 Kick on rest :15 between swims

2 rounds of: 6×25 alternate drill/swim by 25 on rest :20

2×50 Fr negative split on rest :20

Primary (2 rounds)

**Take :20 rest between each swim** 4

x50 descend 1-4, remember time for #4

100 distance per stroke (DPS), last 25 strong 6 beat kick

3×50 descend 1-3, match #3 with #4 from the previous round

75 distance per stroke (DPS), last 25 strong 6 beat kick

2×50 descend 1-2, match #2 with #3 from previous round

50 distance per stroke (DPS), last 25 strong 6 beat kick

1×50 match #2 from previous round

25 distance per stroke (DPS) AND strong 6 beat kick

100 EZ between 1st and second round

2600 + WD

Kevin Kearney

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