Monday – Swim

Congrats to all of the athletes who raced this weekend:

• Lori
• Johnna
• Luis Ortiz

Swim workout

Warm up:

• 300 free nice long strokes 
• 8 x 75 pull with 15 sec RI
• 300 kick with board 

Main set:

Make sure you’re counting strokes. I want you to count your strokes when you are going easy and when you’re going fast, I want your strokes to be less or the same; however if it is the same I want a faster time. 

• 5 x 100 easy with 15 sec RI
• 200 kick 
• 3 x 75 Fast with 30 sec RI
• 100 kick
• 1 x 75 Easy with 20 sec RI
• 200 kick 
• 2 x 75 Fast with 30 sec RI
• 100 kick 
• 1 x 75 Easy with 20 sec RI
• 300 kick 
• 1 x 75 Fast with 30 sec RI

Cool Down: 100 Free