Monday – Swim

Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

Main set

⁃

4 x 200 free with fins with 20 sec recovery

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free