Hopefully, you all had the chance to check out California Triathlon Soup’s latest episode with Rada Owen.

If not, I’ll let you check it out and listen to it so you can catch up on her awesomeness.

Are you back now?  Good!

Well, you’re in luck.  Rada shared her favorite swim workout with us.  So give it a try and let us know what you think?

Warmup: 400-600 

10×50 @ 1:00
4 free
3 breast
2 back
1 Fly 
 
(3x)
50-100-300-100-50
 
50 @ :45 (moderate pace)
100 @ 1:30 (moderate)
300 @ 4:20/4:10/4:00 by rounds (descending to strong)
100 @ 1:25 (slightly faster than moderate)
50 @ 1:00 (easy)
 
8×50 @ 1:15 25 fast/25 easy 
4 of them kick
4 of them swim 
 
Cool down