Workout Wednesday: Swimming to be Solid Gold

1×400 free/stroke drill by 50’s

2×200 IM- 1 drill, 1 swim

 

4x100kick :10 seconds rest

4x100pull :15 seconds rest

 

4×250 dec 1-4 :20 seconds rest, dec to 400 pace

4×150 dec 1-4 :15 seconds rest, dec to 200 pace

4×50 dec 1-4   :10
seconds rest, dec to race pace

1×200 DPS, catch up drill (count strokes by 50’s and try to drop down, by each 50)

 

16×25 :10 seconds rest, every 4th underwater kick

1×200 cool down

 

Total=3,200 yards

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