A satisfying workout that gets you back to work before the boss gets cranky.....
10 x 300, 1 min rest between each 300
1) 300 warmup
2) 300 stroke drill: drill 50, swim perfect stroke 50
3) 300 pull, work on good rotation
4) 300 free, broken by 50, 10 sec rest - pace for a fast 300
5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s
6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s
7) 300 free, fast, maintain pace from 150s
8) 300 stroke (not free)
9) 300 kick
10) 300 warm down
Hopper
swimvacation.com
The conversion for the Canadian metre to US meters is 1.0 x (Canadian Metres)= US Meters. The workout is written in meters, but should adapt well to metres using the conversion formula.
On these intervals the 40 50's take 35 minutes. That leaves 25 minutes available to swim the remaining 1,000, which is generally plenty.
The conversion for the Canadian metre to US meters is 1.0 x (Canadian Metres)= US Meters. The workout is written in meters, but should adapt well to metres using the conversion formula.
On these intervals the 40 50's take 35 minutes. That leaves 25 minutes available to swim the remaining 1,000, which is generally plenty.
