Fast swimming at high intensity.
Warm up:
*100 swim
*100 kick
*100 pull
Main Set:
*4x50 freestyle base +10"
*150 easy kick
*12 X 25 hard freestyle base +5"
Today's main set is very short (650 yards). Swim the 50's at a moderate pace, leaving something in the tank for the 25's at the end. There isn't much rest on the 25's, but they are designed as a threshold set. Try to sprint the 25's as fast as you can swim, the goal is to hold a very high intensity throughout this part of the set.
Cool down:
*150 yards
Great Job today!
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