Six 200s Freestyle for our triathlon swimmers is the meat and potatoes of our primary set. Controlling speed is (of course) a main objective, as well as sprinkling in a bit of speed work to round out a work hard Wednesday!
WU: 200 Fr
4x
{2×25 as 12.5 kick/12.5 Fr on rest :20
{1×50 Fr build on rest :20
**Keep the kick light and relaxed for the 25s; for the 50s, use your legs to build**
Primary [2100]
3×200 Fr on rest :15, descending 1-3
**Treat this block as a 600 with a bit (:15) of rest between each 200. Make sure that each 200 is faster than the previous one…**
4x
{25 uptempo on rest :10
{50 Fr on rest :20
Rest :30
2×200 Fr on rest :15, descend 1-2
4×75 Fr pull on rest :30, long and controlled recovery
Rest :30
1×200 Fr on rest :15, negative split
12×25 Fr on rest :20, descend 1-4, three times through
2600 + WD