Work off some of those Valentines day sweets with this practice. The primary focuses on various ways to change speeds within a swim…enjoy!
WU-300 Fr
3 times:
1×100 Fr long and relaxed, distance per stroke (DPS) on rest :20
2×75 as 25 kick/50 Fr on rest :20
4×25 Fr on rest :15, descend 1-4
**Take an extra :15-:30 between rounds
Primary
300 Fr build by 100 on rest :30
+
3×150 Fr pace negative split on rest :20-try and hit the same final time for each
2×50 Fr active recovery on 1:10
2×150 Fr pace build by 50 on rest :20-try and hit the same final time for each
2×50 Fr active recovery on 1:10
1×150 Fr FAST-try and be :05-:10 faster than your fastest previous 150
2750 + WD