Wednesday – Swim

Aquatic Center 5:30 am

Beginner – Instruction:5:30 am – 6:00 am

Warm up: 

• 300 free
• 300 kick with board as 50 flutter mod/50 flutter hard 
• 300 pull with paddles no buoy 

Main set:

3 Rounds

• 100 moderate focusing on DPS (distance per stroke)
• 4 x 75 tempo with 20 sec recovery
• 3 x 50 pull with buoy and board with 15 sec recovery
• 2 x 50 as 25 Tarzan drill / 25 free with  10 sec recovery 

—- 1 min recovery between set—–

Cool down:

• 200 Choice