Daily Free Swimming Workout 155

Warm Up / 1000

• 200 FR - Rest 30sec

• 4 x 100 non-stop, as:

  • 100 FR

  • 100 flutter kick with board

  • 100 FR

  • 100 FR Pull with buoy

• 4 x 50 IM order fast

• 200 FR

Technique Pre-Set/ 800

• 8 x 25 FR with 30sec Vertical Kick before start the swim- Rest 30sec between rounds. (If you swim in shallow water, kick the 30sec against the wall)

  • Odds = streamline position with the arm exten…