Nov 9, 2020 – University of Hawai’i

Monday workout for the 200 freestyle group of the University of Hawai’i Swimming & Diving team.

Workout

200 Sw/scull + 100 social kick

Fins:
3 x (2 x 100 Kick @ 1:30 [25 UW, 25 dkob, 2 15M+ 1cyc FAST/perf] + 4 x 50 @ 1:00)
Rd 1 50s: 25UW, 25SW – Rd 2 50s: 15m UW ea wall, rest SW
Rd 3 50s: Men < 25, Women < 28 @ Rainbow Tough

3x
250 @ 3:40 200 @ HR 150 (Pink) + 50 EZ
150 @ 2:00 100 @ HR 170 (Red) + 50 EZ
2 x 100 @ 2:00 Kick, Descend by RD
200 @ 4:00 50/100/150 GO + rest EZ

9 x 50 @ 1:00
2 @ 25 200 pace feel / 25 easy + 1 @ Kick all out!
2 @ 35 200 pace feel / 15 easy + 1 @ Kick all out!
2 @ 200 pace feel + 1 @ Kick all out!

150ez

WORKOUT TOTAL: 4800

Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.


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