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

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