Monday – Swim

Hello team,

I won’t be able to be there in the morning as I have to get my run in the morning. Please do the following workout:

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