600/400 swim…200 free/200IM/200 choice
8x50s @ 1:10 kick…25 easy/25 hard, 25 hard/25 easy, 50 build, 50 fast, repeat.
8/4x25s @ :35 swim sprint cycle
4 x 150 pull @ 2:30/2:45 focus on good distance per stroke and an early vertical forearm
12/8 x 75 @ 1:15/1:30
swim 25 fr build/25 stroke fast/25 fr easy
8 x 25 @ :30 choice any 4 fast and 4 easy, add up the fast ones for a 100 time!
100 cool down
All entrants will also receive a complimentary 15-minute recovery session in Compression Boots post race.
To register go to the link below:
300...alternate 50 swim/25 drill
300...free pull with or without paddles
300...swim with fins, think about an early vertical forearm on freestyle catch!
12x25s kick sprint cycle (hard/easy, easy/hard, all easy, all hard)
6x25s @ :30/35 free, 1st half fast!
6/4x50s @ :55/1:00 swim with paddles focusing on MDPS (maximum distance per stroke)
6x25s @ :30/:35 choice, all fast!
6/4X75s @ 1:20/1:30 pull free no paddles, count your strokes and keep consistent
6x25s @ :30/:35 free, 2nd half fast!
6/4x100s @ 1:30 free swim with fins, descend 1-3, 4-6