Daily Free Swimming Workout 111

Warm-Up / 1000

• 200 FR

• 15sec rest

• 400 Swim as follows:

  • 100 FR at 50% effort

  • 100 easy swim choice (This is your recovery)

  • 100 FR at 60% effort

  • 100 easy swim choice (This is your recovery)

• 1min rest

• 8 x 25 Kick IM Fast board - 15sec rest between them

• 200 FR

Pre-Set / 900
Triathletes: Replace strokes for FR if you want to. Leave some though!

• 12 x 25 – Alternate 25 FR, 2…