Workout Wednesday: Pot Luck

This weeks workout I’m titling it Pot Luck. It is a little bit of everything…enjoy!

Warm-up

200 free
100 IM/drill
50 kick
50 free
100 IM/swim
200 kick

Breath Control

9×100 :15 seconds rest, breath pattern
By 100′s- 3, 5, 7, 7, 5, 3, 3,5,7

Drills & Kick

300 free/drill 25′s :15 seconds rest} x3
100 stroke, strong } 1 minute rest at end of round

24×25 kick :10 seconds rest
2-board
1-underwater
1-swim easy

Main Set

4×200 :25 seconds rest
#1 sprint 1st 50
#2 sprint 2nd 50
#3 sprint 3rd 50
#4 sprint 4th 50
* swim the 150 steady, DPS

 

Cool down

Easy 200

Total = 4,200 yards

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