Hello Team,
Here is the swim workout for Monday morning:
Warm up: 500 Free Bilateral breathing
Main Set:
- 400 Broken Descending on each 100 (Rest :10 after 100)
- 5 x 50 Free on 1 min
- 5 x 50 back on 55 sec you can use fins
- 5 x 50 Free on 50 sec
- 5 x 50 free on 45 sec
- Pull Set
- 12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
- 500 as (Free Get time for total 500 swim. rest 10 sec after each distance.)
- 200
- 150
- 100
- 50
- 12 x 50 kick: all on 1 min #1 – 3 fly #4 – 6 back #7 – 9 breast #10 – 12 free
Cool down: 100Free
- Tip: Endurance Conditioning in all strokes, pacing in distance freestyle.
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