Rick, IM-SG

Swim Workouts, July 9 – 15, 2018

Workout #1A – 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 10 x 100 pull on base 100 free easy, 30 seconds rest 200 free, 30 seconds rest 300 free, 1:00 rest 400 free (pace should get faster on each interval) 3:00 break 400 free easy, 1:00 rest 300 free, 1:00 rest 200 free, 30 seconds rest 100 all out (pace gets faster with…

IMG_0599

Swim Workouts, July 2 – 8, 2018

Swim Workout #1A – 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim), 15 sec rest between each Pull Set: 10 x 100 pull (using paddles and pull buoys), 10 sec rest between each one Main Set: 200 steady, 20 sec rest 3 x 100 descend (each one faster then previous), 10 sec rest between each one 200 building (getting a bit…