On this rainy Spring day, here is a tri swim practice to bring a little bit of sunshine into your training-
WU-4×100 Fr on rest :20
**Build the last 25 of each 100 to a strong 6 beat kick**
Primary
2×175 as 100 long/75 build on rest :20
4×50 on rest :30 as
1-25 Fast/25 EZ
2-25 EZ/25 Fast
3-EZ
4-Fast
2×125 as 50 long/75 build on rest :20
4×75 on rest :30 as
1-37.5 Fast/37.5 EZ
2-37.5 EZ/37.5 Fast
3-EZ
4-Fast
2×75 build on rest :20
4×100 on rest :30 as
1-50 Fast/50 EZ
2-50 EZ/50 Fast
3-EZ
4-Fast
[2050]
Post main set
2 rounds of:
1×50 Fr on rest :15
1×25 Fr recovery with purpose on rest :15
1×50 Fr on rest :10
1×25 Fr recovery with purpose on rest :15
1×50 Fr on rest :05
1×25 Fr recovery with purpose on rest :15
**For the 50s, count your strokes and try and hold the same stroke count throughout the set as the rest gets lower. Be sure to think of one stroke change for the 25s**
Total: 2500 + WD