Sprint swimming at high intensity.
Warm up:
*100 swim
*100 kick
*100 pull
Main Set:
* repeat four times*
*2x50 freestyle moderate base +15"
*1x100 freestyle hard base +25"
Today's set includes 50's and 100's. We will swim the set of 2x50 moderate followed by 100 hard four times through. The important aspect of this workout is that the 100's are hard! Rest up after each one, you have an interval of base +25 seconds. The 50's are not an all out effort, but they are not easy either. With an interval of base +10 seconds you should aim to swim each one in the same time.
Cool down:
*200 easy swim
Don't forget to stretch!
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