Daily Swim Workout #28: Speed

Speed 2700

500 as 100free/100dril/50kick 6x50 desc 1-3 on 55-60". MS: 24x75. 12 on interval that gives about 10"-15"rest on the easy ones. Every 3rd FAST. 8 on interval from above + 5". every 2nd FAST. 4 on interval from above + another 5". ALL FAST. ** Take these fasts one at a time. No pacing for the set. Go for it!!! 100 w/d.

Speed 5100

600 as 150free/100dril/50kick 9x50 desc 1-3 on 50. 50 easy. MS: 40x75. 16 on 1:15 every 4th FAST. 12 on 1:20 every 3rd FAST. 8 on 1:25 every 2nd FAST. 4 on 1:30 ALL FAST. ** Take these fasts one at a time. No pacing for the set. Go for it!!! 200 easy. After MS, aerobic 4x300. 2 as 100RA/100LA/50polo on 3 red line rest. 2 as paddles DPS on 3 red line rest. 100 w/d.
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