Wednesday – Swim

Muscular Endurance

• Warm up:
  • 200 Free
  • 200 Pull
  • 4 x 50 as 25 drill / 25 free with 15 sec Recovery
    • Catch up
    • Fingertip
  • 200 kick with board
  • 4 x 50 as 25 drill / 25 free with 15 sec Recovery
• Main Set:
  • 6 x 100 Fast as 75 Free at 90% / 25 kick with 1:45 RI
  • 300 kick with board
  • 1 min bonus Rest
  • 5 x 50 free at 90% with 1 min Recovery
  • – 2 min RI rest between round-
  • 5 x 50 free at 90% with 1 min Recovery
  • – 2 min RI rest between round-
  • 5 x 50 free at 90% with 1 min Recovery
  • 4 x 25 kick all out with 40 sec recovery
• Cool down:
  • 100 easy