500 Swim
400 IM Drill
300 Kick
200 IM
100 Swim
12x50's Kick Change kick every 50 - 1:00
4x 125's RB3 distance per stroke. - 2:00
Keep the body as horizontal as possible. Roll the hips and shoulders as you finish.
(head down, hips up)
4 x 50's Non free - build to sprint (1:30)
4x 125's RB3 distance per stroke. - 2:00
Really roll while you finish - keep the body as horizontal as possible.
(head down, hips up).
300 cool down and you’re at 3500
To go on you could add a set that I believe will help set up your future swims with a negative split performance:
800 - DPS and a controlled heart rate.
Break at the 400 for your time.
400 - DPS, a bit more intense.
Break at the 200 for your time. Make the 400 faster than the split above.
200 - DPS with tempo - get a upbeat song in your head and let it carry you through your turns so your 1st stroke is right up on the beat.
Faster than the split above.
400 IM Drill
300 Kick
200 IM
100 Swim
12x50's Kick Change kick every 50 - 1:00
4x 125's RB3 distance per stroke. - 2:00
Keep the body as horizontal as possible. Roll the hips and shoulders as you finish.
(head down, hips up)
4 x 50's Non free - build to sprint (1:30)
4x 125's RB3 distance per stroke. - 2:00
Really roll while you finish - keep the body as horizontal as possible.
(head down, hips up).
300 cool down and you’re at 3500
To go on you could add a set that I believe will help set up your future swims with a negative split performance:
800 - DPS and a controlled heart rate.
Break at the 400 for your time.
400 - DPS, a bit more intense.
Break at the 200 for your time. Make the 400 faster than the split above.
200 - DPS with tempo - get a upbeat song in your head and let it carry you through your turns so your 1st stroke is right up on the beat.
Faster than the split above.
Swim an easy 100 knowing you did 5000 yards. You can feel good about that for sure!
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