Swim Workout – Monday

Warm up:

• 6 x 75 as 50 Free / 25 Catch up drill with 20 sec ri
• 200 kick with board
• 4 x 50 build with 15 sec recovery
• 200 pull with buoy and paddles

Main Set A:

• 2 x 200 Free with 20 sec ri
• 300 pull with buoy at 85%
• 100 kick with board
• 2 x 300 Free with 30 sec ri (Focus on distance per stroke)
• 200 pul with buoy at 85%
• 100 kick with board
• 2 x 400 Free with 40 sec ri

Bonus Round: 

4 x 150 pull with buoy and paddles with 20 sec recovery

Cool Down: 100