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
Because you're just doing 50's and don't need to count anything except 1 - 5. count your strokes on each 25. If on any 50 (except maybe the final set, a little flailing is allowed at that point) you take more than 3 - 4 more strokes than your smooth, easy speed count, drop a 50 and regroup.
It gets better.
Because you're just doing 50's and don't need to count anything except 1 - 5. count your strokes on each 25. If on any 50 (except maybe the final set, a little flailing is allowed at that point) you take more than 3 - 4 more strokes than your smooth, easy speed count, drop a 50 and regroup.
It gets better.
