Wednesday – Swim

Focus: Muscular Endurance

Warm up:

800 free as 200 free / 200 kick / 200 back / 200 free

Main Set:

400 / 300 / 200 / 100 Free with 10 Sec Recovery all at 80 – 85%

300 / 200 / 100 Free with 10 Sec Recovery all at 80 – 85%

200 / 100 Free with 10 Sec Recovery all at 80 – 85%

Pull set:

4 x 125 pull buoy and paddles with 20 sec recovery at 80 %

Cool down:

200 choice

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