Today’s workout we are going to be focusing on finding balance on our swim stroke.

Warm up:

• 2 x
  • 100 free
  • 2 x 50 kick with board at 65% with 10 sec recovery
  • 100 free

Main Set:

• 4 x 100 with 5 sec recovery at 70%
  • Focus on distance per stroke
• 4 x 50 Side to side kick with 10 sec recovery
  • Experience athletes – No fins
  • Beginner athletes – Fins
  • Video: https://youtu.be/0mjZsk8L0M0
• 3 x 100 with 5 sec recovery at 70%
  • Focus on distance per stroke
• 3 x 150 Free with Fins as
  • 50 Free
  • 50 Side to Side Kick every six kicks
  • 50 Free
• Pull Set
  • 4 x 200 at 85% as with 20 sec recovery as:
    • 200 as Right Paddle with left fin
    • 200 as Left Paddle with right fin

Cool down:

• 200 Free