Monday – Swim

Hello Team,

Today is going to be a special week. Enclosed you will find the workout for today. The schedule for the rest of the week will be posted shortly.

• 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