You are going to love this workout. We are going to be testing you. Here it goes:
Based upon the race you are training for you will select the test you will be doing. The warm up will be the same for all of you:
Warm up:
- 200 free
- 200 kick with board
- 200 back stroke (you can use fins)
- 4 x 75 build as 25 easy/ 25 moderate / 25 hard with 20 sec RI
- 200 choice
Main Set:
- Short Course: International Distance
- 3 x 300 Free At a Hard steady effort with 30 sec recovery
- Half and Full:
- 200 Free (Dive Start) as fast as you can with 3 min recovery
- 800 Free (In water start) as fast as you can
Cool Down
- 200 choice
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