PATIENCE - صبر
WARMUP
1 X 300 done as 50 CHOICE / 25 PULL
12 X 25 Float & Paddle, ALT. 25 SLOW / 25 FAST on :30 REST
6 X 50 SWIM on :55
ODD - 1-BEAT, BUILD
EVEN - 2-BEAT, NEG SPLIT
MAIN SET
3 x (4 x 200 DESCEND 1-3) on 3:15
You begin by swimming 4 x 200, descending 1-4 on a relatively loose interval (~:45 rest). After completing the 4th 200, you immediately begin another set of 4 x 200 descending, with the 1st swim of this second set swum faster than the 1st swim of the first set, the 2nd swim of this set faster than the 2nd swim of the 1st set, etc. Then you do a 3rd set of 4 x 200, this time with the 1st 200 swum faster than the 1st 200 of the 2nd set, and so forth.
WARM DOWN 200 EASY SWIM w/FAST BREAKOUTS
WARMUP
1 X 300 done as 50 CHOICE / 25 PULL
12 X 25 Float & Paddle, ALT. 25 SLOW / 25 FAST on :30 REST
6 X 50 SWIM on :55
ODD - 1-BEAT, BUILD
EVEN - 2-BEAT, NEG SPLIT
MAIN SET
3 x (4 x 200 DESCEND 1-3) on 3:15
You begin by swimming 4 x 200, descending 1-4 on a relatively loose interval (~:45 rest). After completing the 4th 200, you immediately begin another set of 4 x 200 descending, with the 1st swim of this second set swum faster than the 1st swim of the first set, the 2nd swim of this set faster than the 2nd swim of the 1st set, etc. Then you do a 3rd set of 4 x 200, this time with the 1st 200 swum faster than the 1st 200 of the 2nd set, and so forth.
WARM DOWN 200 EASY SWIM w/FAST BREAKOUTS
Last edited by:
FindinFreestyle: Nov 3, 17 8:08