Notes
This workout is geared to build endurance in preparation for speedwork. Be sure to keep your effort aerobic and maintain perfect form!
WARM UP
300 Loosen
12x25 Kick @ :10 rest
DRILL
8x50 Single arm freestyle @ :10 rest
right arm down,left arm back.
non-stroking arm @ side.
Focus on reaching and rolling
MAIN SET
5x200 @ :30 rest. Descend 1-5
Get faster each 200 without compromisng stroke!
LOOSEN DOWN
4x50 @ :15 rest, ks x 25