SWIM:
SET 1:
2 x 300 free; increase speed each 100; 30" rest interval.
2 x 75 free; increase speed each 25; 20" rest interval.
2 x 25 1-arm free; 10" rest interval.
2 x 25 catch-up free.
SET 2:
3 x 200,
3 x 150,
3 x 100,
3 x 50.
Your goal for this set is to have an easy, medium, and fast repeat. For example: #1: easy speed and intensity; #2 medium; #3 fast.
Age Group: Skip the 200s of Set 2;
Elite: Skip the 150's of Set 2;
Pro: Do all of it.
STRENGTH SEGMENT: Focus: legs.
20 walking lunges (keep knee behind toe);
20 squats, weighted or unweighted;
40 toe raises;
20 step-ups onto a chair or bench.
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