Irene Cats
Intention: Get your speed up in the 50 or 25 Build, starting slowly and gradually speeding up, which will help you to swim fast with good technique. In the 100 or 50 Freestyle @ 80% really try to swim strong with good technique. You can test this by counting your strokes and make sure your number is not up that much higher.
Warm up: 400 Choice
4 x 50 (25 Scull Build / 25 Freestyle Easy) - 10sec rest
4 x 50 Freestyle (Count strokes / -2 strokes per 50) - 10sec rest
8 x
[50 Freestyle Build - 15sec rest
100 Freestyle @ 80% - 15sec rest
50 Freestyle Build - 30sec rest
100 Choice Easy]
Cool down: 200 Choice
Warm up: 200 Choice
4 x 50 (25 Scull Build / 25 Freestyle Easy) - 10sec rest
4 x 25 Freestyle (Count strokes / -1 strokes per 25) - 10sec rest
6 x
[50 Freestyle Build - 20sec rest
50 Freestyle @ 80% - 20sec rest
50 Freestyle Build - 30sec rest
50 Choice Easy]
Cool down: 100 Choice
Warm up: 200 Choice
4 x 50 (25 Scull Build / 25 Freestyle Easy) - 10sec rest
4 x 25 Freestyle (Count strokes / -1 strokes per 25) - 10sec rest
4 x
[25 Freestyle Build - 20sec rest
50 Freestyle @ 80% - 20sec rest
25 Freestyle Build - 30sec rest
50 Choice Easy]
Cool down: 100 Choice