Daily Free Swimming Workout 159

Happy Friday!

TEST DAY. Are you ready?

Let’s swim!

Warm Up / 1000

• 200 FR - Rest 30sec

• 4 x 100 non-stop, as:

  • 50 FR, 50 BA

  • 100 flutter kick with board

  • 50 BA, 50 FR

  • 100 flutter kick on your back

• 4 x 50 IM order fast

• 200 FR

Pre-Set / 500
Triathletes: No changes.

Today is test set day, and we are going to use the pre-set to calculate the base-100 time for people that don…