WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!
Warm up: 250 S, K, P
Pre Set: Lane 4 7×100 1:15
Lane 3 6×100 1:30
Lane 2 5×100 1:40
Lane 1 4×100 1:50
EZ 100 Swim
Round 1
5×150 on 3:00
- Breath control: 1×4
- Middle 100 fast ~ 90% effort
4×100 kick
- 50 All-out / 50 recovery
EZ 100 swim
Round 2
5×100 on 2:00
- No breath off the turn
- 95% effort
4×75 kick
- 25 All-out / 50 recovery
EZ 100 swim
Round 3
5×50 0n 1:30
- No breath into or out of your turns
- FAST ~ 99% effort
4×50 kick
- 25 All-out / 25 recovery
EZ 100 swim
Round 4
4×25 On 1:00
- 1 breath max
- 99.5% effort
300 warm down
