5k and 10k Disney Challenge 2 of 4

Thursday and Friday the CFL Tri Club has been representing at the Disney Races!

Friday – Swim

Un-coached Workout

• Warm up:
  • 400 free
  • 200 kick with board
  • 6 x 50 drill with 15 sec recovery
    • Drill: Single arm fist drill – If you have a snorkel use it.
  • 100 easy pull
• Main set: Endurance workout with a few pick ups
  • – 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
  • 100 easy pull no paddles
  • – 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
  • 100 easy pull no paddles
  • – 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
• Cool down:
  • 100 easy