June 19 – 25, 2017

Hello team,

I hope you are all doing well tonight. I won’t be able to be there in the morning as I have a 3-hour bike to do.

Please do the following workout:

Warm Up:

• 3 x 100 Free with 15 sec Recovery
• 4 x 50 as 25 fist drill / 25 Freestyle with 10 sec RI

Kick Set:

• 3 x 100 with Fins Fast with 20 sec Recovery
• 50 easy
• 4 x 75 Kick on your back with 15 sec Recovery
• 50 easy
• 4 x 25 Kick with board super fast with 20 sec recovery

Swim Set: You will do this twice!

• 4 x 150 Pull at 85% with 15 sec recovery
  • Count your strokes every 25 yards, be consistent
• 2 x 100 Fast with 1 min recovery (keep record and match it)

Cool down:

• 200 choice