Workout Wednesday: Workin’ on Walls

The focus to this weeks’ workout is to perfect every push off and every turn.

No breathing into the wall from the flags in and two dolphin kicks off each wall and two stroke before your first breath.

Warm-up:

200 free

100 kick (25 on your side, 25 on you backx2)

100 back swim

200 kick (board is optional)

 

Pre-set:

4×100 catch-up, Distance Per Stroke (DPS) by 50  :15 seconds rest

8×50 catch-up, DPS by 25 :10 seconds rest

 

Main Set:

2×200 :25 second rest, steady

2×100 :20 second rest, strong

2×50 :15 second rest, fast

2×50 :25 second rest, all out sprint

2×100 :20 second rest, steady

2×200 :15 second rest, negative split

Kick Set: 2 rounds

4×150 :20 seconds rest, middle 50 and stroke other than free

4×25 :15 seconds rest, first 12 ½ underwater kick

Warm-down: 200 choice

Total= 4,200 yards

Have fun and let me know how you liked this weeks set!

-Brooke Bennett

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