Daily Free Swimming Workout 157

Warm Up / 1000

• 200 FR - Rest 30sec

• 4 x 100 non-stop, as:

  • 100 BR

  • 100 BR Kick on your back (knees always underwater)

  • 100 FR

  • 100 dolphin kick on your back

• 4 x 50 IM order fast

• 200 FR

Pre-Set / 450
Triathletes: Swim this set with hand paddles, all FR.

• 9 x 50 BR/FL Drill, as: - Rest 30sec between 50s

  • 25 dolphin kick on stomach, arms extended in parallel above + 25 FL

  • 25 …