Monday – Swim

I just landed. Which means, I won’t be there in the morning. Please do the following work out.

Warm up:

500 Free

4 x 50 as 25 drill / 25 free with 15 sec recovery

100 easy free

200 kick

100 easy free

4 x 50 as 25 build / 25 easy with 15 sec recovery

100 easy free

Main Set:

5 x 100 as Tempo Pace or 85% with 20 sec recovery

5 x 150 Pull with bouy and paddles with 20 sec recovery

Cool Down:

200 choice: butterfly, breast stroke or back stroke

150 as 50 fist drill / 50 catch up drill / 50 free