Swim Workout – Enudrance

Warm up:

• 300 Free
• 3 x 150 as 50 Free / 50 Kick / 50 Free  all at 75% with 20 sec recovery
• 1 x 150 easy pull with paddles no buoy

Kick Set:

• 2 rounds
  • 100 kick with board at 75%
  • 4 x 50 Side-to-Side kick with fins with 20 sec recovery
  • 4 x 25 kick with board at 100% with 40 sec recovery
  • one minute recovery and begin again

Main set:

• 2 rounds
  • 3 x 150 free at 75% with 15 sec recovery
  • 5 x 50 at 85% with 20 sec recovery
  • 200 pull with buoy at 85%

Cool Down:

• 100 easy

January 16 – 22, 2016

Weekly Schedule

	Time	Location	Sport	Coached
Monday	5:00 AM	Downtown YMCA	Swim	Non Coached
	5:30 AM	Aquatic Center	Swim	Non Coached
Tuesday	5:00 AM	Downtown YMCA	Bike	Coached
Wednesday	5:00 AM	Downtown YMCA	Swim	Non Coached
	5:30 AM	Aquatic Center	Swim	Non Coached
Thursday	5:00 AM	Downtown YMCA	Track / Run	Coached
Friday	5:00 AM	Downtown YMCA	Swim	Non Coached
	5:30 AM	Aquatic Center	Swim	Non Coached
Saturday	7:30 AM	Lee Vista / 436	Bike / Run	Non Coached
Sunday	6:00 AM	Downtown YMCA	Long	Non Coached