Tuesday 11/14
WARM UP:
1 x 200...150 Free/50 fl kick
4 x 50 Fly Drill/swim @ 1:00
1 x 200...150 Free/50 bk kick
4 x 50 Back Drill/swim
1 x 200...150 Free/50 br kick
4 x 50 Breast Drill/swim
(1200)
Main set:
Kick/Swim with fins, get that heart rate up on the 50s!
150 kick @ 10 sec rest
3x50 swim @ :45/:55
200 kick @ 10 sec rest
3x50s swim @ :40/:50
250 kick @ 10 sec rest
1x50 swim all out
(950)
Pull/Swim - check heart rate after each set of 50’s
300 Pull @ 10 sec rest
3x50s Swim @ :45/:55
200 Pull @ 10 sec rest
3x50s Swim @ :40/:50
100 Swim EZ @ 10 sec rest
1x50 swim all out
(950)
200 cool down
