Run Base - KEY WORKOUT
Run 110' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands, with high knees. Stretch when done and add in Core 1, 2 or 3.
WU: 200 non-free
400 slow freestyle
300 moderate freestyle
200 fast freestyle
100 very fast freestyle effort pace.
*INCLUDE 100 backstroke BETWEEN each freestyle set for recovery.
CD: 200 non-free.
-This will virtually be a continuous swim getting faster as you get going.