Workout Wednesday: Speed Time

After some longER workouts, let’s break it down and have some FUN with speed….

Taya Fagan Photography(c)

Get the blood flowing; warm-up

600- swim, drill, skull by 50’s

4×100 kick free/choice by 100’s :10 seconds rest

 

8×75       :15 seconds rest

Odd: free, drill, build by 25’s
Even: free, sprint, drill by 25’s

 

16 x100  :20 seconds rest

(1 minute rest after each set of 4×100)

1-4 dec. to 800 pace

5-8 dec. to 400 pace

8-12 dec. to 200 pace

13-16 dec. to FASTEST, race pace

 

1×400 stretch-out swim (see below)

100 IM drill, 50 swim free, 50 skull}x2

 

12×50    :20 seconds rest

Dec. 1-3 to RACE PACE!!

1×200 cool-down

TOTAL = 4,400 yards

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