Monday – Swim

Warm up:

  • 5 x 100 at 75% with 10 sec recovery
  • 200 kick with board
  • 3 x 150 as 50 easy/50 mod / 50 hard with 20 sec recovery

Drill Set:

  • 6 x 50 as 25 drill / 25 free with 20 sec recovery
    • catch up drill
  • 100 Free
  • 6 x 50 as 25 drill / 25 free with 20 sec recovery
    • Finger tip drag
  • 100 Free
  • 6 x 50 as 25 drill / 25 free with 20 sec recovery
    • Single arm drill with arm extended in front of you
  • 100 Free

Drill overview: https://youtu.be/StzCelm6rjQ 

Main Set:

  • Advanced
    • 6 x 400 at 75 – 80% with 15 sec recovery
      • Rep 1 – 2 Freestyle
      • Rep 3 – 4 Pull with paddles no bouy
      • Rep 5 – 6 Freestyle
  • Beginner
    • 6 x 200 at 75 – 80% with 15 sec recovery
      • Rep 1 – 2 Freestyle
      • Rep 3 – 4 Pull with paddles no bouy
      • Rep 5 – 6 Freestyle

Cool down: 100 easy

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