Friday Swim

Hello team,

Enclosed you will find a swim workout if you don’t make it to Luckys Lake At 6:15am.

Challenge: Visualize knowing that you are swimming your best time.

Warm up: 500

Kick: 400 flutter or dolphin

Drill: 6 x 50 as 25 drill / 25 free with 10 sec recovery ( fist drill )

Swim: 4 x 75 – build with 15 sec RI

Swim: 4 x 75 – descending with 15 sec RI

Pull: 500

Swim: 12 x 50 on 1:00 – predict your time on even 50s

100 easy

Kick: 8 x 25 kick on :40 – predict your tiem on even 25s

Cool Down: 200

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