Monday – Swim Workout

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

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