Total Distance: 5000
Warm Up
600 as ( 200 swim, 200 pull buoy, 200 kick)
4x 200 as (50 scull, 50 drill, 100 Stroke)
8x25 Free as (odds Sprint, evens easy 1-0 breaths)
Main Set 6x
200 Free Strong/ smooth on 30” rest
4x 50 IMO on 10-15” rest
Kick Set
6x 100
3 Fly on back or w/ board
3 free on back or with board
Cool Down
8x 50 (1 free, 1 back 6 strokes fast in middle. w/ fins)
Youtube: http://www.youtube.com/@SwimSetsbythePool
Patreon: patreon.com/SwimSetsbythePool
Instagram:
@swimsetsbythepool
@Kyle.brill
@natefdot
