Free Daily Swimming Workout 53

Warm Up / 1000

• 200 FR - Rest 30sec

• 4 x 100 non-stop, as:

  • 50 FR + 50 BA

  • 100 flutter kick with board

  • 50 BR + 50 FR

  • 100 BR kick with board

• 4 x 50 IM order fast

• 200 FR

Pre-Set / 1125

3 rounds of:

• 75 + 50 + (2 x 25), as:

  • 75s FR Catchup “eleven” drill - Rest 30sec

  • 50s FR Build - Rest 30sec

  • 25s FR Sprint with paddles on - Rest 1min and go again

1 Round of:

• 12 x 50 Best Stroke…