Sunday Swim Workout – Nov 22, 2015

Warm Up (600): 

3X 100 (mix swim, kick-no board, drill, swim by 25’s)

100 free easy

4X 25 Choice All Out on :40

100 free easy

Main Set:

2X { 4 X 75 -50 long dog paddle with paddles + 25 sprint on 2:20 or :20 rest – 80-90 % max effort   – 100 Easy between sets }

3X 200 Free on 5:00 or :60 rest  – Hard Effort – Note time for 200

100 Easy

4 X 50  Easy Kick on 1:15 or :15 rest

100 Easy

 

 

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