Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:

• 2 x 200 Free
• 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)

Main Set A:

• 2 x 300 MOD with 15 sec RI
• 4 x 50 as 25 DR, 25 Build with 15 sec RI
• 2 x 250 MOD with 15 sec RI
• 4 x 50 as 25 DR, 25 Build with 15 sec RI
• 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice