Irene Cats
Intention: In the 100's or 50's descend you'll be pushing your pace towards the 3rd one and from there we're gonna speed up even more in the following 50's or 25's. It's great to have a play wth your different swim paces and test if you're actually going faster when you think you're swimming faster. Sometimes we lose our technique and even though we put more effort in we're not actually going faster. Use the pace clock or your watch to keep track of your times.
Warm up: 800 Swim
4 x 100 (50 Scull / 50 Freestyle easy) - 10sec rest
4 x
[3 x 100 Freestyle Descend - 20sec rest
3 x 50 Freestyle @ 80% - 15sec rest
3 x 50 Freestyle @ 100% - 40sec rest]
Cool down: 200 Choice
Warm up: 400 Swim
4 x 50 (25 Scull / 25 Freestyle easy) - 10sec rest
3 x
[3 x 100 Freestyle Descend - 20sec rest
3 x 50 Freestyle @ 80% - 15sec rest
3 x 50 Freestyle @ 100% - 40sec rest]
Cool down: 100 Choice
Warm up: 200 Swim
4 x 50 (25 Scull / 25 Freestyle easy) - 10sec rest
3 x
[3 x 50 Freestyle Descend - 20sec rest
3 x 25 Freestyle @ 80% - 15sec rest
3 x 25 Freestyle @ 100% - 40sec rest]
Cool down: 50 Choice