New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
Pick the set that best suits your need and skill level.
Need ideas for drills? Check out these seven options.
A:
900 warm up (200 swim/100 kick, repeat)
4×50 kick on 1:05
4×200 swim on 2:50
100 easy drill
4×50 kick on 1:00
4×200 swim on 2:40
100 easy drill
4×50 kick on :55
4×200 swim on 2:30
100 easy drill
300 cool down (50 kick/100 swim, repeat)
*4500 Total*
B:
900 warm up (200 swim/100 kick, repeat)
4×50 kick on 1:20
4×200 swim on 3:45
100 easy drill
4×50 kick on 1:10
4×200 swim on 3:30
100 easy drill
8×50 on 1:05 (25 free/25 non-free)
100 cool down
*3600 total*
C:
600 warm up (200 swim/100 kick, repeat)
4×50 kick w/fins w/ 10 sec rest
2×200 swim w/ 20 sec rest
4×50 kick w/fins w/ 10 sec rest
2×200 pull w/ 20 sec rest
8×50 w/ 15 sec rest (25 free/25 non-free)
300 cool down (50 kick/100 swim, repeat)
*2500 total*