Workout - 10/16/17

w/u - 200 swim/200 kick/200 pull

16 x 25 @ :40, repeating this set of 4:
- swim free with 2 mid-swim flips throughout 25
- backstroke
- build free to the feet (flip at far wall & stop)
- 3 freestyle arm strokes, then 2 underwater dolphin kicks

5 x 1:00 hard wall kicking
- :30s ON, kicking as hard as possible + :30s Rest

Speed Set (FINS Optional):
2 x (75 FAST + 100 EZ)
2 x (75 FAST + 75 EZ)
2 x (75 FAST + 50 EZ)
2 x (75 FAST + 25 EZ)
*Take :20sR after each EZ portion

c/d - 200 EZ

Posted on October 16, 2017 .