The Good-600/15:00
300 Loosen
3x50 I.M Switch(Drill) @1:15/1:30/1:45
100 I.M Kick
50 Choice
The Bad-400/10:00
4 x 50 build each 50 to a strong controlled pace. @ 1:00/1:15/1:30
8 x 25 -o sprint -e ez @:30/:40/:50
The Ugly-2800/55:00
4 x 200 with pull buoy @3:30/4:00/4:30
4 x 150 with paddles @2:45/3:15/3:45
8 x 100 with fins @1:45/2:00/2:15
8 x 50 as:
4 x 50 with parachute @ 1:00/1:10/1:20
4 x 50 sprint without equipment @ 0:50/1:00/1:10
**As you progress through the set, focus on keeping a steady pace, gently picking up your speed a little when the distance shortens.
Feel free to adjust the number of repetitions in each segment to find the right balance for your individual needs.**
Ride off Into The Sunset -200/4:00
200 easy swim, choice of stroke,
4000 84 Minutes