Daily Free Swimming workout 116

Warm-Up / 1000

• 200 FR

• 15sec rest

• 400 FR Non-stop, as:

  • Every 4th lap is flutter kick on back

• 1min rest

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

• 200 FR

Pre Set /  800
Triathletes: No changes

Important: For this set, check that you are safe to do it in a public pool with more swimmers in the lane.

• 12 x 25 FR with fast flip turn - Rest 15sec between 25s
  Swim at moder…