Swim Workout

Warm up 

200 easy long strokes alternate breathing 3rd stroke 
12×50 as easy/mod/ hard. on 20 sec rest, (Count your strokes. Instructions: the amount of strokes  should be the same or less if you go faster. Count your strokes)

Main Set 

5×500 on 45 sec rest as

  • 1 and 3 free
  • , 2 and 4 pull
  • 5 as 5x 100 with 10 sec.

Warm down 200 easy.

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