Training & Workouts
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Wednesday Workout 1

 

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Text Box: Note: Workout is broken up into three different ability levels, separated by the “ / ”. Thanks to Whitney for providing us with the workouts! YARDAGE:  2,700 / 2,300 / 1,900 Warm Up:  500 / 400 / 300 Main Set: Group 1- 4 x 300 (4:30) Group 2- 3 x 300 (5:15) Group 3- 3 x 200 (4:30) *try to hold your best average... in other words, pace yourself so you can achieve the same time on each swim; you should be pretty tired by the end... a good goal is 85-90% race pace for a 1.5K swim Pull Set: 600 Locomotive (25 E/F, 50s, 75s, 75s, 50s, 25s) *focus on stroke and breath control; do some sighting if you'd like 50s Set:  4 x 50s (25 easy, 25 sprint)- 1:00/1:10/1:20 *make sure you go all out on these; you should feel pretty speedy Warm Down:  200 Easy