Free Daily Swimming Workout 11

Warm-Up  / 1000

• 200 FR

• 15sec rest

• 4 x 100 non-stop. Kick-Swim, like this:

  • Kick 25 with a board > drop the board > 50 FR > Pick up the board and kick 25.

  • Repeat 3 more times.

• 1min rest

• 8 x 25, alternating: (15 sec rest between them)

  • 25 Ab crushers! (How: Dolphin kicks on back with arms in streamline position. A lot of hip action up and down. Your abs will thank …