Daily Free Swimming Workout 83

Warm-Up / 1000

• 200 FR

• 15sec rest

• 4 x 100 non-stop

  • 100 FR 

  • 100 Flutter Kick on your back, no board

  • 100 FR

  • 100 FR Pull no buoy (no kicking)

• 1min rest

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

• 200 FR

Pre-Set / 400

• 16 x 25 - Rest 10sec between 25s

  • 25 BR kick on back / 25 BR

  • 25 scull no kick / 25 BR

  • 25 underwater pullouts / 25 BR

  • 25 one pull 2 kick / 25 BR

  • Repeat the sequen…