Middle-distance, mixing speeds. Our rest period is over, and I hope you are feeling up to the challenge ahead. Today begins the second half of our program.
Warm up:
*100 swim
*100 kick
*100 pull
Main Set:
*8x100 freestyle +25"-half easy, half fast, all easy, all fast
We will begin to swim longer distances covering more total yards. We will build up to over 2000 yards for the total workout by the end. This is a sprint workout designed to help you learn different speeds in the water. The main set consists of 8x100's, except that each hundred is at a different intensity. In the first 100, the first half (first 50 yards) is easy the second half is hard, number two is just the opposite (first half hard second half easy), number three is all easy, and number four is all hard,, (do this twice to swim 8x100's). Try to focus on holding a consistent pace on each hard effort. The goal is to swim the last 100 hard at the pace you held on the earlier hard sections.
Cool down:
*100 kick
*200 swim
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