Monday – Swim

This week we’re going to focus a lot on perceived exertion. Therefore when I ask for the efforts, please follow below:

Rate of Perceived Exertion
Easy: Easy means easy.
Moderate: Moderate effort means from a scale 1 to 10, I want you at five or six.
Hard Effort: When I’m asking for hard/tempo effort I want you to scale from 1 to 10 I want you at seven or eight.
Fast / Sprint: Go FAST but be smart and listen to your body!

Warm up:

300 free nice long strokes 

8 x 75 pull with 15 sec RI

300 kick with board 

Main Set:

5 x 100 easy with 15 sec RI

200 kick 

3 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

200 kick 

2 x 75 Fast with 30 sec RI

100 kick 

1 x 75 Easy with 20 sec RI

300 kick 

1 x 75 Fast with 30 sec RI

Cool Down:

100 Free

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