200 Choice
50 Kick
200 Choice
50 Kick
Prep. Set
2x25 FAST Kick
50 Swim (6-beat Kick) --> 6-beat kick = Slow arms, Strong kick (6 kicks per stroke)
2x25 FAST Kick
100 Swim (6-beat Kick) --> 6-beat kick = Slow arms, Strong kick (6 kicks per stroke)
2x25 FAST Kick
150 Swim (6-beat Kick) --> 6-beat kick = Slow arms, Strong kick (6 kicks per stroke)
Main Set
100 DPS (Aim for 10 strokes or less each lap - CHALLENGE YOURSELF)
2x25 FAST AS POSSIBLE SWIM
100 DPS
2x75 FAST AS POSSIBLE SWIM
100 DPS
2x25 FAST AS POSSIBLE SWIM
**Main Set NOTES:
-Go "ALL OUT" on those first 2x25 swim -- 100% full throttle speed.
-The Challenge? Go "ALL OUT" on the next 2x75 swim. Don't even back down 1% effort, push off on each 75 like you are only swimming a 25. Make your arms turn to the jell-o feeling! That is the goal.
-Finish with 2x25 FAST! It will seem much easier than the 2x75 previous.
The Goal is to push off on those 2x75 with a pure "sprint". Mind-over-matter. You can do it!
Warmdown
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