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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