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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 050 - RECOVERY
RECOVERY !
Day 051 - SWIMMING
W.U. 600 swim, 10x50's easy/fast @ 10 secs restMAIN SET 5x100's @ 20 secs rest, 200 easy, 3x100's @ 15 secs rest, 200 easy, 8x25's easy/fast COOL DOWN 300 yards
Day 052 - TAPER RECOVERY
W.U. 500 swim MAIN SET (LONG EASY STROKES) 500 (30 secs rest), 400 (25 secs rest), 300 (20 secs rest), 200 (15 secs rest), 100. COOL DOWN 500 easy
Day 053 - PACE
W.U. 400 swim, 4x50's easy/fast by 25@ 10 secs rest, 400 pullMAIN SET 3x100's pace @ 15 secs rest, 100 easy, 4x50's pace @ 10 secs rest, 100 easy, 100 pace, 100 easy, 4x25's @ 30 secs rest, sprint COOL DOWN 300 yards
Day 054 - TAPER RECOVERY
W.U. 500 swim MAIN SET (LONG EASY STROKES) 500 (30 secs rest), 400 (25 secs rest), 300 (20 secs rest), 200 (15 secs rest),100. COOL DOWN 500 easy
Day 055 - RACE PREPARATION
W.U. 500 swim, 4x50's kick, 3x100's easy/fast by 50 @ 30 secs restMAIN SET 5x100's, odd ones pace@ 15 secs rest, 200 easy, 3x100's, odd ones pace @ 10 secs rest, 200 easy, 200 pace, 200 easy. COOL DOWN 500 swim
Day 056 - PRE-RACE WARM-UP
PRE-RACE WARM-UP
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