Fosco Park - Swim Workout 11.24.15

Stroke Work – Increase the Rate – Stroke on the Beep

Warm Up:

  • 200-400 easy freestyle
  • 200 fins UP broken arrow DN freestyle AND/OR
  • 6 x50 (12 ½ scull #1 + 12 ½ doggy paddle + 25 freestyle)

Main Set:

  • 3x 100s as best stroke rate +2, +4, +5(15)  stroke on the beep!
  • 4x 100 as best stroke rate from previous set (15) stroke on the beep!
  • 4x 100 as original best stroke race +1, +2, +3, +4. (20)
  • 4x 100 as best stroke rate from above(30) HOLD THAT RATE!!

Cool Down: 200 choice stroke

Total: 2400-2600