Irene Cats
Intention: The main set today is 4 x 400, 300 or 200 Freestyle Descend. This means that each time you swim your distance you go a little faster. To up your speed think about swimming stronger to make the most out of each stroke. It's a good idea to count your strokes for a few laps each distance, the count should go up a little when going faster but there shouldn't be any big spikes as this indicates you lose your efficiency.
Warm up: 500 Choice Swim
4 x (25 Body Position Kick / 75 Freestyle)
4 x 50 Freestyle Build - 20sec rest
4 x 400 Freestyle (Descend 1 - 4) - 30sec rest
Cool down: 200 Choice Swim
Warm up: 300 Choice Swim
4 x (25 Body Position Kick / 50 Freestyle)
4 x 50 Freestyle Build - 20sec rest
4 x 300 Freestyle (Descend 1 - 4) - 30sec rest
Cool down: 200 Choice Swim
Warm up: 200 Choice Swim
4 x (25 Body Position Kick / 25 Freestyle)
4 x 25 Freestyle Build - 20sec rest
4 x 200 Freestyle (Descend 1 - 4) - 30sec rest
Cool down: 200 Choice Swim