Monday – Swim

Hello team,

Congratulations to all of the athletes who raced this weekend!

• Dawn Clark
• Lina MILLER
• William Papp
• Luis Robert

Enclosed you will find the swim workout for tomorrow morning. I will not be there as My flight was delayed and I will arrive around 1 am. James Nunn will be at the aquatic center at 5:39 am.

Swim

Warm up:

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:

100 stroke