Monday – Swim
Warm up:
- 200 free
- 4 x 50 Scull /Swim with 15 sec recovery
- 4 x 75 Build with 15 sec recovery
Main Set:
4 x 200 Pull with 15 sec recovery
– Get out of the water after each 200 and give me 20 Lat Pulls with the tubing –
1 min bonus rest
4 x 100 (Race Pace + :15 sec) SI
– Swim each 100 at 2-5 sec, faster than race pace
Cool Down: 600 (100 Swim, 100 Kick)
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