Warm-Up 3 (All warm-ups here)
Main Set (3050)
- 16 x 25 IM @ :35 – at 70% of max effort
- 200 easy swim @ 3:30
- 12 x 25 IM @ :40 – at 80% of max effort
- 200 easy swim @ 3:30
- 8 x 25 IM @ :45 – at 90% of max effort
- 200 easy swim @ 3:30
- 6 x 25 IM @ :50 – at 100% of max effort. ALL OUT !!
- 200 easy swim @ 3:30
- Record your time for the following set and keep them for benchmark records:
- 4 x 50 IM for time (aka. as fast as you can go)
- Swim 200 easy between each.
Cool Down. Easy 200 until heart rate is completely down to normal.
Triathletes. Replace strokes for FR, this is a great speed workout, especially for Sprint distances.
