Workout Wednesday:Red, White & Blue

Happy Birthday America-Red, White and Blue

Let’s celebrate as America turns 236 years old with a fun, but challenging workout.

 

Warm-up: 200 free, 300 kick, 600 IM (200 drill, 200 swim, 200 drill)

 

13 (stripes)x100 :15 seconds rest

Odd- 50 catch cup two second count between each pull (steady kick), 50 kick- 25 right side, 25 left side

Even- build trough the 100, finish last 15 years should be near race speed

 

Main Set:

 

Red Pace (face should turn from a shade of pink to RED)-

12×50 :20 seconds rest, descend 1-3 (3.6.9.12 on 400 pace)

 

White Pace (recover)

400 easy swim, mix it up strokes/swim/drill

 

Blue Pace (push to failure)

6×50 ALL OUT!!! on 2:00minutes, your choice of strokes (dive or push your choice)

 

50 (stars)x25 :10-15 seconds rest

5-kick, 5-swim free, 5-kick, 5-swim choice, anything put free

 

Cool Down: 200

TOTAL= 5,100

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