Daily Free Swimming Workout 145

Warm Up / 1000

• 200 FR

• 15sec rest

• 400 Non-stop, as:

  • 100 BR

  • 100 BR kick on back (Knees inside the water)

  • 100 BR

  • 100 BR kick on back (Knees inside the water)

• 1min rest

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

• 200 FR
  

Technique Pre-Set / 800
Triathletes: No changes.

• 8 x 100 FR, as: (Rest 30sec between 100s)

  • 50 Finger Drag Drill + 50 FR Swim (Finger Drag Drill: Drag the f…