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Training Program
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Swimming
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Intermediate Open Water Swim Training
| Intermediate Open Water Swim Training |
Day 043 - RECOVERY
RECOVERY !
Day 044 - SWIMMING
W.U. 500 swim, 200 kick, 800 pullMAIN SET 3x100's @ 10secs rest @ pace, 200 easy, 2x100's @ 5 secs rest, 200 easy, 100 pace, 100 easy, 4x50's @ 30 secs rest, pace COOL DOWN
Day 045 - RECOVERY
RECOVERY !
Day 046 - SWIMMING
W.U. 300 swim, 300 kick , 400 pullMAIN SET 8x50's @ 10 secs rest, increasing effort 1-4, 200 easy, 4x100's @ 10 secs rest, pace,200 easy, 2x200's @ 30 secs rest, pace COOL DOWN 500 yards
Day 047 - RECOVERY
RECOVERY !
Day 048 - SPRINTS
W.U. 200 swim, 200 kick, 200 pull8x25's easy/fast @ 10 secs rest, 3x100's pace @ 5 secs rest, 6x25's easy / fast @ 10 secs rest, 2x100's pace @ 5 secs rest, 4x25's easy/fast @ 10 secs rest, 100 pace, 500 pull. COOL DOWN 500 swim
Day 049 - SWIMMING
W.U. 500 swim, 200 kick, 500 pullMAIN SET 4x50's increasing in effort@ 10 secs rest, 200 pace, 200 easy, 3x50's increasing effort@ 10 secs rest, 150 pace, 150 easy, 2x50's increasing effort @ 10 secs rest, 100 pace, 100 easy, 8x25's easy/fast @ 5 secs rest COOL DOWN 300 easy
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