Warm-Up (All warm-ups located here)
Main Set (3400)
No pre-set today as the workout is a tough one!
From 25 to 400. Details:
- Start with a 25, then increment by 25 until you get to 400, then decrease by 25 until you get to 25. (Cheat Sheet below)
- Intervals are based on 25 seconds by 25. I recommend you adjust removing or adding 5 seconds per 25. The workout needs to feel challenging.
- Do it all Freestyle. If you want or need to, change a stroke every now and then.
Cheet Sheet:
25 @ :25
50 @ :50
75 @ 1:15
an so on !
Cool Down. 200 easy Swim.
Triathletes. No changes. This is a great way to build up your race distance.
