Another sprint session!
Warm up:
*100 swim
*100 kick
*100 pull
Main Set: (two parts today)
Part I: repeat the following 3 times
*25 base +5"
*50 base +10"
*75 base +15"
*100 base +20"
Part II:
*5x150 pull base +15"
The first main set is 750 yards with a focus on sprinting. We will swim this set three times, 25 +5 seconds, 50 +10 seconds, 75 + 15 seconds, and 100 +20 seconds. These are all sprints, you should swim them hard and fast. You'll have plenty of rest as the distance increases so don't hold anything back. After you swim the three rounds take a short 1-2 minute rest by kicking easily. The second main set is also 750 yards and is 5x150 pull on base +15 seconds. The focus for this set is to swim at or near your base pace. Focus on your pull, keeping your stroke nice and long , and making sure to pull deep.
Cool down:
*300 easy swim
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