MOnday – Swim

Warm up:
400 free
200 kick
6 x 50 drill with 15 sec recovery
Drill: Single arm fist drill – If you have a snorkel use it.
100 easy pull


Main set:
Endurance workout with a few pick ups
– 10 x 100 as 75 mod / 25 tempo with 15 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 50 as 25 mod / 25 tempo with 5 sec recovery. Keep the same time on all 10


Cool down:
100 easy

One thought on “MOnday – Swim”

  1. Thanks! Excited for you about your competition. New challenges!

    I will send email to SO athletes later today with debrief and reminder about next clinic and races. I can send workout then or do in later email.

    Thanks!

    W

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