Daily Free Swimming Workout 108

Warm-Up  / 1000

• 200 FR

• 15sec rest

• Broken 400, non-stop. As:

  • 50 FL + 50 BA

  • 100 Flutter Kick on your back, no board (Breathe!)

  • 50 BR + 50 FR

  • 100 BR Kick on your back, no board (Keep your knees below the surface always)

• 1min rest

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

• 200 FR

Kick Set / 500
Triathletes: Replace for 10 x 50 FR work as a pre-set practicing sightseein…