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

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