3S Swim Tempo OR SI 12-7-13

Screen Shot 2013-12-06 at 7.55.26 PM
SF BATKID

SWIM (3S)
5-10 Minutes Mobility
Episode 304: Improving the Front Rack
500 easy swim
15-20 Minutes Drill Work
Freestyle – Above-Speed Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1000m @ 85% of 1000m TT pace
OR
10 x 50m on 1:00
Hold splits within 2-3 seconds
10-15 minute cool down.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s