Monday – Swim

Hello team

Still at the airport in MCO. They are redoing the trams and we are stuck. 

Please do the following swim:

Start strong, finish strong, saying to yourself, “I am doing what it takes.”

Warm up: 500 Free

Kick/Swim: 500 alternating 50s of flutter/free – you can use fins

Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery 

100 easy

3 x 500 on 7 min or ten

– Swim – Alternating 25s of Free/Choic

– Pull – breathing sequence: by 25 every 3, 5, 7, 9…

– Swim – all free

Kick: 4 x 25 w/ fins on 30

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Swim 8 x 25 choice on :30

Cool Down: 200

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