Today’s practice focuses on 4 blocks for the main Freestyle set, alternating between longer repeats and speed work!
WU-3×100 Fr on rest :20
**get loose, feel good**
Primary
4×150 Fr as 50 pull/100 build on rest :20
**Use the first 50 pull to establish the tempo of your swim, the gradually add in your kick in the final 100**
Rest 1:00
8×50 Fr on rest :20 as
#1-25 fast/25 EZ
#2-25 EZ/25 fast
#3-EZ
#4-FAST
**Go through the cycle twice**
Rest 1:00
2×100 Fr on rest :20
2×150 Fr on rest :15
2×200 Fr on rest :10
**Build the last 25 of each swim into a strong finish**
Rest 1:00
14×25 Fr on rest :15 as
4 uptempo
1 EZ
3 uptempo
1 EZ
2 uptempo
1 EZ
1 uptempo
1 EZ
2550 + WD