Friday – Swim

Enclosed you will find the swim workout for Friday Morning at the Aquatic Center at 5:30 am.

Warm up:

• Advanced: 1000 free Swim
• Intermediate: 750 Free Swim
• Beginner: 3 x 150 free swim

Main Set A:
Advanced:

• 8 x 150 Pull Desc 1 – 8 with 20 sec RI
• 8 x 100 Pul Desc 1 – 8 with 15 sec RI
• 8 x 50 Pul Desc 1 – 8 with 10 sec RI
• Note: On Number 4 and 5 on each set, please do the set with one paddle on one hand and a fin on the opposite leg. Focus on streamlined and being efficient.

Intermediate:

• 5 x 150 Pull Desc 1 – 8 with 20 sec RI
•  5 x 100 Pul Desc 1 – 8 with 15 sec RI
• 5 x 50 Pul Desc 1 – 8 with 10 sec RI

Beginner:

• 3 x 150 Pull Desc 1 – 8 with 20 sec RI
• 3 x 100 Pul Desc 1 – 8 with 15 sec RI
• 3 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool Down: 100 easy