Sprint swimming at high intensity.
Warm up:
*200 swim
*100 kick
*100 pull
Main Set:
*4x25 sprint
*100 easy
*4x50 sprint
*100 easy
*4x100 sprint
*100 easy
*4x50 sprint
*100 easy
*4x25 sprint
*all on base +10"*
After the 400 yard warm-up (200 swim, 100 kick, 100 pull) jump right into the 1400 yard main set. I really want you to dig deep for each of the sprint segments today. We are working on developing your speed, so the more effort you put into this set the faster you will be. Sprinting not only helps you sprint better, but is also make it easier to swim the longer sets.
Cool down:
*100 kick
*200 yard easy swim
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