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

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