Focus: Muscular Endurance
Warm up:
800 free as 200 free / 200 kick / 200 back / 200 free
Main Set:
400 / 300 / 200 / 100 Free with 10 Sec Recovery all at 80 – 85%
300 / 200 / 100 Free with 10 Sec Recovery all at 80 – 85%
200 / 100 Free with 10 Sec Recovery all at 80 – 85%
Pull set:
4 x 125 pull buoy and paddles with 20 sec recovery at 80 %
Cool down:
200 choice
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