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

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