Warm-Up 1 (All warm-ups are available here)
Today we are keeping it on the light side to rest from a hard strength workout (Workout 6)
Pre-Set (600)
- 12 x 50 @ 1:15 Freestyle Drill work.
- 25 Catch-Up Drill (Link to video explanation here). Keep the kicking active to maintain a good position.
- 25 Regular Freestyle
Main Set (2000)
- 4 x 50 FR @ 1:00
- 2 x 100 FR @ 1:30
- 200 FR @ 3:00
- 2 x 100 FR @ 1:30
- 4 x 50 FR @ 1:00
- 100 Stroke easy @ 2:00 (Any stroke but FR)
- Repeat the set, finishing also with the 100 easy stroke.
Cool Down. 200 to 400 easy swim until completely relaxed.
Triathletes. Nothing to change.
