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

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