Enclosed you will find the swim workout for Friday Morning at the Aquatic Center at 5:30 am.
Warm up:
- Advanced: 1000 free Swim
- Intermediate: 750 Free Swim
- Beginner: 3 x 150 free swim
Main Set A:
Advanced:
- 8 x 150 Pull Desc 1 – 8 with 20 sec RI
- 8 x 100 Pul Desc 1 – 8 with 15 sec RI
- 8 x 50 Pul Desc 1 – 8 with 10 sec RI
- Note: On Number 4 and 5 on each set, please do the set with one paddle on one hand and a fin on the opposite leg. Focus on streamlined and being efficient.
Intermediate:
- 5 x 150 Pull Desc 1 – 8 with 20 sec RI
- 5 x 100 Pul Desc 1 – 8 with 15 sec RI
- 5 x 50 Pul Desc 1 – 8 with 10 sec RI
Beginner:
- 3 x 150 Pull Desc 1 – 8 with 20 sec RI
- 3 x 100 Pul Desc 1 – 8 with 15 sec RI
- 3 x 50 Pul Desc 1 – 8 with 10 sec RI
Cool Down: 100 easy
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