TRI Swim Workout Week #21 - 2000M

FORM & SPEED

Warm Up

1 x 300 Swim

Workout

4 x 50 – Very Fast (:60 sec. rest b/w each 50)

1 x 100 – 1^st 50 right arm, 2^nd 50 left arm (:30 sec. rest)

4 x 50 – Very Fast (:60 sec. rest b/w each 50)

1 x 100 – 1^st 50 right arm, 2^nd 50 left arm (:30 sec. rest)

2 x 100 – Kick 2^nd 100 faster than 1^st 100 (:30 sec. rest)

2 x 100 – Pull 2^nd 100 faster than 1^st 100 (:30 sec. rest)

4 x 50 – Very Fast (:60 sec. rest b/w each 50)

1 x 100 – Catch up Drill – EASY

(focus on high elbows & keeping arms close to body; fingertips NEVER leave top of water)

4 x 50 – Very Fast (:60 sec. rest b/w each 50)

1 x 100 – Catch up Drill – EASY

(focus on high elbows & keeping arms close to body; fingertips NEVER leave top of water)

Cool Down

1 x 100 - Easy