Monday – Swim

Today we will focus on muscular endurance. 

Warm up: 

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

50 easy

Main set: 

3 x 

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

—- Repeat —–

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85% with 20 seconds recovery 

Cool down

100 stroke