Monday – Swim

Endurance Swim

  • Warm up
    • 300 Free – Focus on Distance per stroke maintaining your stroke count between 25 – 30 strokes per minutes
    • 200 Side to side kick every six kicks with fins
    • 6 x 50 as 25 drill / 25 free with 15 sec recovery
      • Drills
        • Catch up: emphasize on not crossing over and your reach in the water
        • Finger tip: emphasize on a high elbow recovery while keeping the leading arm extended.
    • 100 choice
  • Main set:
    • As this is an endurance set, your effort will be between 65 – 70% of your Threshold / Race effort.
    • Round One
      • 400 Free
      • 100 Kick
      • 300 Pull
      • 100 Kick
      • 200 Free
      • 100 Kick
      • 100 Free
    • Round Two:
      • 300 Pull
      • 100 Kick
      • 200 Free
      • 100 Kick
      • 100 Free
  • Cool Down: 200 choice

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