Daily Free Swimming Workout 105

Warm-Up  / 1000

• 200 FR

• 15sec rest

• 4 x 100 non-stop

  • 100 FR 

  • 100 Flutter Kick on your back, no board

  • 100 FR

  • 100 FR Pull no buoy (no kicking)

• 1min rest

• 4 x 50 IM Fast  - 15 sec rest between them

• 200 FR

Pre-Set / 900
Triathletes: Replace other strokes for fFR as needed.

Extra warm-up to get ready for a sprinter set.

• 3 x 100 FRIM (FR-BA-BR-FR) Moderate speed. Rest 30sec …