Wednesday – Swim

Warm up: 

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set: 

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets. 

• 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark. 
• 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
• 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
• 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them. 

Band Work – Get a band and loop it around the pool and do the following:

• 4 x 20 sec of Butterfly stroke with 20 sec RI
• 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set: 

• 3 x 150 Sprint with 1 min Recovery 

Cool down: 

• 100 Choice

70.3 Elsinore