Coachless Tuesday

Hi All,

I’m down with a nasty chest cold and won’t be sharing my misery this evening.  Here’s a swim workout for you:

Newbies:

Warm Up (after drylands activation):

50 EZ choice

4X 50 as 25 EZ + 25 FAST with :15 rest

200 Switch Kick Drill

100 choice EZ

4 X 200 Free on 4:30 or :20 rest

50 EZ

4 X 50 Kick with :10 rest

100 choice swim EZ

Experienced:

Warm Up (after drylands activation):

200 EZ choice

8X 50 as 25 EZ + 25 FAST with :15 rest

200 Switch Kick Drill

100 choice EZ

4 X 300 Free on 4:30 or :20 rest

100 EZ

8 X 50 Kick on 1:00

400 Pull

 

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