I haven't posted one of these for awhile so I have chosen to re-post an extra tough one!
3.6km
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Warm-upSwim ChoiceKick
Pull Swim | 400 300 200 100 |
FreeSwim
Swim the first 100 VERY comfortably the second one 3 seconds faster the third another 3 seconds faster the fourth still another 3 faster finally, the fifth 12 seconds faster than the first Rest almost a minute before repeating. The interval should allow for 10 seconds rest for the first one. | 5 x 100
5 x 100
5 x 100
5 x 100
5 x 100
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Swim-downKick IM no board
| 100 |
If you have a great workout to share please comment below or email: masterscrawl@gmail.com
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