Friday Swim – Speed work

Warm up:

4 x 50 as (3 free / 1 kick) on 10 sec ri

Main Set:

30 x 25 as:

10 stroke easy

10 free moderate

10 free on faster interval 10 sec RI

20 x 50 as

5 drill work Easy on 15 ri

15 free:

– 1 – 5 mode on 15 ri

– 6 – 10 a little faster on 10 sec ri

– 11 – 15 very fast on 5 sec ri

You can use fins

Cool Down:

200 choice