Hello team
The aquatic center will be closed till January 6, 2018
Please do the following workout on your own:
Warm up:
5 x 200 free @ 65 – 70% with 15 sec RI
– Reminder: The warm up is always a great opportunity to focus on streamliness off the wall.
Main Set:
5 x 100 free strong (80 – 85%) with :03 – :05 sec
– Get the blood pumping with a tight send-off interval. Challenge yourself, since this is not a long set.
6 x 150 Moderate at 2:30 (70 – 75%) Rest must be at least :12 – :15
– 100 Free / 50 stroke
11 x 100 moderate @ 1:30 (70 – 75%) Rest was :07 – :09
– 25 fly / 50 free / 25 drill
Warm down:
500 easy (60 – 65%)
Tubing:
4 x 1:00 full pulls Rest was 1:30
– Odd sets free, even sets fly
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