Monday – Swim

Warm Up
.
600 with perfect technique moderate
.
Main Set
.
4 x 250 @ Zone 3 Tempo / with 20 sec ri
10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery

8 x 100 free @Zone 5 Effort, 30 sec recovery
.
Cool Down
.
4 x 100 as 50 drill / 50 free with 10 sec recovery