Aerobic freestyle focused Friday evening session from the Lancy Natation Elite Group including some back-half speed work . . .
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
How can I do this1.-3. + 5.-7.?
These numbers refer to how the repeats of the 100’s of the main set should be done – so in your example it means the first 3 repeats and then the three repeats from 5 to 7 are done as 50 smooth, 50 neg.-split.