| Workout: | This set is designed to teach you to stay relaxed. If you tense up, or force things, you'll break down. Just relax and concentrate on good stroke technique and body position. Exhale fully to take full advantage of your breaths. At the end, cary this stroke technique into the final set of 100s.
Warm Up:
- 200 Swim
- 400 Kick
- 400 Pull (paddles)
- 16 x 25 descend each round of 4
Main Set:
- 10 x 100
- Number 1: Breathing every 2/3/5/7 strokes by 25s
- Number 2: Breathing every 3/5/7/7 strokes by 25s
- Number 3: Breathing every 5/7/7/7 strokes by 25s
- Number 4: Breathing every 7 strokes
- Number 5: Easy (extra minute)
- Number 6: Breathing every 7 strokes
- Number 7: Breathing every 7/7/7/5 strokes by 25s
- Number 8: Breathing every 7/7/5/3 strokes by 25s
- Number 9: Breathing every 7/5/3/2 strokes by 25s
- Number 10: Easy (extra minute)
Final Pain:
- 3 x 100 descend (last one all out)
Warm Down:
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