Monday – Swim

Focus on taking your time on your drills. Don’t rush through them.

Warm:

• 200 Free
• 4 x 50 build 65 – 90% with 15 sec recovery 0
• 2 x 100 kick with board at 70 – 75% with 10 RI
• 100 Easy

Main Set:

• 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
• 5 x 150 Pull at 85% with 20 RI
• 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
• 4 x 100 Pull at 85% with 20 RI
• 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
• 4 x 75 PULL  at 85% with 20 RI

Cool down:

• 100 choice

Run after bike:  30 min easy