Workout Wednesday: Long & Smooth

Workout Wednesday; long & smooth…nothing fast, but your chance to think breathing, tempo and perfect strokes.

Warm-Up
100 kick
200 drill IM
300 free
100 kick
200 choice drill
300 free

800 free- paddles & buoy (snorkel optional),  :30 seconds rest
600 IM swim-by 50′s, :20 seconds rest
400 free- paddles, :30 seconds rest
200 IM swim

8×100 :15 seconds rest

Odds: first 25 under water dolphin kick, swim 75
Evens: 75 swim, last 25 under water dolphin kick
* hold that streamline underwater!!

200 EZ cool down

Total = 4,200 yards

COMMENTS