Monday – Swim

Hello Team,

Enclosed you will find your swim workout for Monday morning. The swim will not be coached.

Warm up:
300 free – nice long strokes
400 pull – pull buoy and paddles
300 free – nice long strokes
200 kick – kick with board
Main Set:

If you went to any of the swim practices last week we tested you. Which means, take your Race pace effort and add 15 seconds.  The total time will provide you a how long it should take you with recovery. So, if your race pace effort is 1:30 sec, we will had 15 seconds = 1:45 min. Every 1 min and 45 sec you will leave the wall.
10 x 100 Race Pace + :15 (SI
Swim all 100s +/- 1 sec

Cool Down: 300 choice

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