Wednesday’s Set: Pace Yourself

This main set requires brain power and physical strength, don’t zombie through it! Watch the clock and stay on each interval.

Warm up (400)

400 easy

Kick Set – NO fins (800/1200)

2 Rounds – SPEED Kick!

3x 100 @ 2:30 – Goal to be @ PR 100fr time

  • 75 All Out kick
  • 25 EZ swim

100 Easy swim @ 2:00

Stroke Set (800/2000)

8×100 @1:30/1:35/1:50/2:00/2:30

  • 75 back/25 breast
    • High Tempo!

Main Set (2000/4000)

You must stop between distances.  2×100 does not equal 200. How you divide up the rest time per interval is up to you, but DON’T MISS IT!

5x {100 + 100} total time @ 3:00/3:10/3:30/3:40/4:00

  • 100 FAST
  • 100 ez

5x {100 + 50} total time @ 2:20/2:25/2:40/2:45/3:10

  • 100 FAST
  • 50 ez

5x {50} 1:00/1:00/1:10/1:10/1:20

  • 50 AO

 

300 Cool Down (4300 total)

 

Image via: Matt Hollingsworth

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