Irene Cats
Intention: In this set we'll be building your pace through the 25's or 50's followed by a super-strong 50 Freestyle! You'll be surprised what you can smash out after a bit of rest and your fast twitch muscles turned on. If you want you can put some other strokes into this set to switch things up a bit.
Warm up: 200 Swim / 100 Kick / 100 Breaststroke x 2
4 x 100 (50 Scull / 50 low stroke count freestyle) - 10sec rest
3 x
[6 x 50 Freestyle easy - 10sec rest
4 x 50 Freestyle moderate - 10sec rest
2 x 50 Freestyle strong - 10sec rest
1min rest
50 Freestyle Strong! 1min rest]
Cool down: 200 Choice Easy
Warm up: 100 Swim / 50 Kick / 50 Breaststroke x 2
4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest
2 x
[6 x 50 Freestyle easy - 10sec rest
4 x 50 Freestyle moderate - 10sec rest
2 x 50 Freestyle strong - 10sec rest
1min rest
50 Freestyle Strong! 1min rest]
Cool down: 100 Choice
Warm up: 50 Swim / 50 Kick / 50 Breaststroke
4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest
6 x 25 Freestyle easy - 10sec rest
4 x 25 Freestyle moderate - 10sec rest
2 x 25 Freestyle strong - 10sec rest
1min rest
50 Freestyle Strong! 1min rest
Cool down: 50 Choice