Hello Team,
I won’t be at swim tonight as I will be my brothers birthday dinner. Enclosed you will find the swim workout:
Swim Test
Warm up:
- 200 free
- 200 kick (every 25 yards you will kick half way under water and the rest and then you will kick on your back, with your arms extended on your back)
- 200 pull
- 200 free
Main Set:
- 200 as Fast as you Can ( Please record every 25 yards and overall time for the 200. )
- 3 minutes RI
- 800 as fast as you can (This will be a in water start – Please record every 50 yards and overall time) this will determine your Threshold pace!
- 2 min RI
- 200 back Stroke
- 200 drill (alternating every 25 yards. Catch up and Single arm drills ( one arm beside your body at all time and the other arm – switch sides every three storkes)
- 400 free – please send me the results.
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