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

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