Nick Baker
Sarpy County Swim Club
This workout is from our second week back from a 3 week break. The 4 minutes on the first 100 was a little too much rest but being the first week back it worked out ok. The main set (5x) was for 200 pace work, all free. The 2×25 sprint were to simulate the 3rd 50, where swimmers need to really hit it hard. The final 150 had a 50 sprint kick to bring a 200 home with a hard kick, then 100 recovery for in between sets.
The Swimming Wizard 