Hello team,
Congratulations to all of the athletes who raced this weekend!
- Dawn Clark
- Lina MILLER
- William Papp
- Luis Robert
Enclosed you will find the swim workout for tomorrow morning. I will not be there as My flight was delayed and I will arrive around 1 am. James Nunn will be at the aquatic center at 5:39 am.
Swim
Warm up:
3 x 125 as 100 Free / 25 Stroke with 15 sec recovery
4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
6 x 100 as 50 build / 50 easy pull with 15 sec recovery
Main set:
300 Free at 85%
3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
100 easy
Kick set
100 easy kick with board
4 x 50 kick with board with 15 sec recovery
4 x 25 kick with board at 100%
Pull set:
8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%
Cool down:
100 stroke
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