Hello Team,
I hope you are all doing well. Congratulations to all of the participants on this weekends race. As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:
Warm up:
- 2 x 200 Free
- 4 x 25 Distance per stroke with 15 sec RI ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
- 2 x 300 MOD with 15 sec RI
- 4 x 50 as 25 DR, 25 Build with 15 sec RI
- 2 x 250 MOD with 15 sec RI
- 4 x 50 as 25 DR, 25 Build with 15 sec RI
- 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick
Cool Down:
200 Choice
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