12 pm Bike Session

Zoom ID: 868 0562 1340

Monday – Swim

Warm up:

400 Freestyle
200 kick with board
Technique:
6 x 100 as 50 single arm drill / 50 free style with 20 sec recovery
(Emphasize on full extensions)
6 x 100 kick drill set as 50 with board / 50 kick on your back with 20 sec recovery
4 x 50 kick as hard as you can with 40 sec recovery

Main Set:
6 x 100 freestyle fast with 1 min recovery with fins.
recovery 1 min
300 steady state effort for time.

Cool down:
200 easy