Workout 21 (3300)
Warm-Up (All warm-ups located here) Pre-Set (600) 600 @ 9:00 as follows:FINS ON!6 Times: 50 FR, 50 Flutter Kick belly down arms straight forward. No rest, all with fins on.…
Workout 20 (3400)
Warm-Up (All warm-ups located here) Pre-Set (700) 200 FR @ 3:00 + 50 Flutter kick @ 1:00 (on belly, arms straight forward)150 BA @ 2:15 + 50 Flutter kick @…
Workout 19 (3050)
Warm-Up (All warms ups located here) Pre-Set (900) 12 x 75 @ 1:15 as follows:4 times: 2 Freestyle and 1 IMNo wall touch. Start, turns, and finish of each 75…
Workout 18 (4000)
Warm-Up 4 (All warm-ups located here) Pre-Set (800) 4 times (Descending 1 - 4)100 @ 1:30 FR with Paddles2 x 50 @ 1:00 FR no Paddles Main Set (3000) 8…
Workout 17 (3250)
Warm-Up 3 (All warm-ups here) Main Set (3050) 16 x 25 IM @ :35 - at 70% of max effort200 easy swim @ 3:3012 x 25 IM @ :40 -…
Workout 16 (4000)
Warm-Up 3 (All warm-ups here) Pre-Set (900) 500 @ 7:30 as follows:25FR / 20 Flutter Kick / 25 BR / 25 BR kick4 x (4 x 25 @ :35 IM)…
Workout 15 (3000)
Warm-Up 3 (all warm-ups here) Pre-Set (900) 12 x 75 @ 1:15 as followsFR / Sculling flutter kick / FR Main Set (1700) 8 x 175 @ 2:45 as followsFR/FL/FR/BA/FR/BR/FR…
Workout 14 (2700)
Warm-Up 2 (All warm-ups here) Pre-Set (500) 200 FR @ 3:00 (DPS. Count your strokes, the goal is less as possible per lap. Focus on a good technique)150 BA @…
Workout 13 (3450)
Warm-Up 2 (All warm-ups here) Pre-Set (400) 16 x 25 @ :35 FR Alternating Swim and Catchup drill Main Set (2650) 12 x 75 @ 1:20 - FR/Sculling/FR (by 25)8…
Workout 12
Warm-Up (All warm-ups located here) Pre-Set (400) 8 x 50 @ 1:00 IM Order by 50. (2nd round of 4 x 50s faster than the first) Main Set (2800) 2…