Friday – Swim

Tomorrow you will have two options:

Pool swim or open water 

For those who will be swimming in the pool, please follow the swim workout below. However, those who will like to do open water, please meet st Luckys Lake at 6:15 am.

Swim workout:
Warm up:

300 free / 400 kick / 500 pull

12 x 50 as: 25 drill/25 kick/ on 15 sec RI

Main set:

16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI

Cool down: 400 RI

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