Lucky’s Lake or Aquatic Center

For those athletes that can not attend Lucky’s Lake tomorrow morning at 6:30 am, please do the following workout:

Warm up:

300 Free at 65%

200 Kick with board

Drill Set:
12 x 50 as sets as 3

25 one arm drill (left) / 25 free

25 one arm drill (right) / 25 free

50 Catch up drill

50 Easy Free

All of these will be at Moderate effort.

Main Set:
20 x 100s as

Descending 2 x 2 x 2 x 2 with 20 sec recovery

4 x 100 Pull with buoy with 15 sec RI

4 x 100 kick with board with 15 sec ri

4 x 100 as 25 Fast / 50 Moderate / 25 fast with 30 sec Rec

Bonus Set:

3 x 200 pull with buoy with 15 sec Recovery

Cool Down:

100 Free – easy