New Swim Workout

Here’s a nice little swim workout I found over at TriathlonLab’s blog… queue this up for Wednesday morning!

Warm-up:

200 m swim
2 x 100 kick, no kick board–back, R side, L side, back
4 x 100 drill/swim–50 drill of your choice, 50 swim

Main set:

5 x 200 N/S each 50 (Negative split each 50. Each 50 should be about 1 second faster than the last), 20 second rest
-45 sec rest-
5 x 100 N/S each 25, 10 sec rest
-45 sec rest-
5 x 50 build-up, 10 sec rest
-30 sec rest-
5 x 25 fast, 5 sec rest
125 kick on your back, no kickboard

Cool-down:

200 swim EZ, your choice

Total distance = 3,000 meters

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