Tri Workout

Masters Swim

Practice 28

April 4-5

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke                                                                                      500            

Main Set:

500s diminishing return~ for your first 500, go slow and easy.  2 minutes rest.  Second 500, pick up the pace to ½ speed.  1:30 rest.  Third 500, ¾ speed.  1:15 rest.  Final 500, as close to a sprint as you can go.        

2500

Cool Down:

50 Kick                                                                                     2550 

50 Pull                                                                                      2600

100 Choice                                                                                2700