Speed workout from the Aloha Aquatica Pro Swim Team including a longer warm-up and pre-set to prepare for the main part with fast 25’s where stroke count and times were recorded.
Workout
200 Sw, 200 K, 100 Sw, 100 K, 50 Sw, 50 K
300 K, ev 3rd 25 is 15m burst
6×50 done as odd: scull/DR – even: DR/Swim @ :15 RI
4×150 done as 50: 1st 25 no air, perfect turn – 50: @80% effort – 50: min SC with 5-6 breaths max @ :30 RI
6×25 @ :45 > 1. JS + 3cyc – 2. P100 – 3. EZ
Main:
3x (4×25 MAX @ :40 + 100ez)
Rd 1: Fins, pads, PC – Rd 2: no equip – Rd 3: CH equip
*monitor SC + Time on all efforts
WORKOUT TOTAL: 2650
This workout was provided by Aloha Aquatica Pro Swim Team Head Coach Elliot Ptasnik.
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