Hello team
Still at the airport in MCO. They are redoing the trams and we are stuck.
Please do the following swim:
Start strong, finish strong, saying to yourself, “I am doing what it takes.”
Warm up: 500 Free
Kick/Swim: 500 alternating 50s of flutter/free – you can use fins
Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery
100 easy
3 x 500 on 7 min or ten
– Swim – Alternating 25s of Free/Choic
– Pull – breathing sequence: by 25 every 3, 5, 7, 9…
– Swim – all free
Kick: 4 x 25 w/ fins on 30
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim 8 x 25 choice on :30
Cool Down: 200
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