Monday recovery swim

Updated: Dec 12, 2022

3 * 350-400 - 20 min warmup

1) long walls

2) fast walls

3) Pull (25 Fly underwater recovery/75 Choice)

8 * 25 fly on :35 - could be kick no board if shoulder concerns

8 * 50 Back 1) RA-LA, 2) Build, 3) 10m walls 4) swim on :55 or 1:00 8 * 75 1) 25 Bk/50 Br, 2) 50 Bk/25 Br on 1:20, 1:30 or 1:40 (6)

Last 15 minutes

600-1000 smooth swim with choice of equipment

Recent Posts

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...