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

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