As many pools will be closed to due to the weather. Please do the following swim workout when possible.
Endurance Swim
Warm up:
- 200 Free
- 200 Kick with Finish and board in front of you.
- 200 Pull with only buoy and no paddles
- 200 Side to Side kick with arm extended in front of you at all times.
Main Set: (2 rounds)
- 2 x 400 Free Swim at 72 – 75 Percent of your threshold effort – Pay attention your 200 m split and remember it with 20 sec recovery
- 4x 100 Pull with buoy and paddles at 82 – 85% of your threshold effort. Try and be consistent on all of your effort with 20 sec recovery in between each one.
- 8 x 50 Free with Fins at 92 – 95% of your threshold effort
- 1 min Recovery and repeat
Cool down:
- 200 choice
Monday Swim