On this BEAUTIFUL Wednesday, here is a swim practice to help you push through the rest of the week!
WU-50Fr/25 Kick/100 Fr/25 Kick/150 Fr/25 Kick/200 Fr/25 Kick
Primary
100 Fr on rest :20+ 25 Fr (count strokes) uptempo on rest :10
100 Fr on rest :20+ 2×25 Fr (count strokes) uptempo on rest :10
100 Fr :20+3×25 Fr (count strokes) uptempo on rest :10
100 Fr :20+ 4×25 Fr (count strokes) uptempo on rest :10
**For the 100s, keep the tempo long and relaxed, and the 25s at a fairly aggressive pace that you can manage throughout. The goal here is to keep your 100 times the same, as well as your stroke count for the 25s throughout this portion of the primary.
4×50 Fr Ascend (get slower) 1-4 on rest :30
75 Fr on rest :20+ 25 Fr (count strokes) uptempo on rest :10
75 Fr on rest :20+ 2×25 Fr (count strokes) uptempo on rest :10
75 Fr :20+3×25 Fr (count strokes) uptempo on rest :10
**Same as above, keep the 75s long and controlled, and a fairly aggressive pace on the 25s**
4×50 Fr Ascend (get slower) 1-4 on rest :30
50 Fr on rest :20+ 25 Fr (count strokes) uptempo on rest :10
50 Fr on rest :20+ 2×25 Fr (count strokes) uptempo on rest :10
**Same pattern/focus as above for the 50s and 25s**
End-
3 rounds:
2×50 drill/swim by 25 on rest :30
2×25 Fr build on rest :20
**As always, make sure the drill portion of this last set is applicable to you and a change you are looking to make**
Total: 2650 + WD