Surge and Float

Surge and Float: Speed Without the Strain. A 1000m playful taste of speed — short fast surges inside otherwise easy 50s. Focus: speed. Pool: 25 m. Total: 1000 m. About 27 minutes. Blocks: 200m Easy Swim 200 m zone: GA1 Easy free and back, loosen up.. 2 rounds: 50m Kick 50 m zone: GA1 Kickboard with fins — feel a strong, easy leg drive.. Rest 25 seconds.

Between rounds only; none after the last. 50m Single-Arm 50 m zone: TU One arm at a time — full rotation, patient catch.. Rest 30 seconds. 8 rounds: 50m Surge + Float 50 m zone: GA1 Push the first 15 m brisk, then float the rest super easy. Form first.. Rest 30 seconds. Between rounds only; none after the last. 150m Easy 150 m zone: GA1 Smooth aerobic swim to soak up the surges.. 100m Easy Cooldown 100 m zone: ReKom Easy mix, long and slow..

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