Krill
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
150 warmup
(rest between laps if needed)
8 x 25 fast @ :30 rest
(effort should be at 60-70% of fastest swim)
100 counting strokes per length
(try to use less strokes on each subsequent length, regroup at end)
4 x 25 @ :30 rest
(swim each length without taking a breath, or as few breaths as possible)
100 smooth counting strokes per length
(try to use less strokes on each subsequent length, regroup at end)
150 warmdown
(swim slowly and relax)
Total: 800
Hey there Speedy Speedster. The purpose of this workout is to introduce different speeds and breath control to your workouts. The 100 smooth counting strokes following each of the sprint and breath control sets is called "active recovery". The goal of active recovery is to bring your heart rate back down while still moving. Counting your strokes will encourage you to maintain your technique even though you are tired.