Originally written for Top groups on Apr 25, 2022
15:00 RAMP pre-pool [focus on rotator cuffs]
warm up
2 x 250 FR (D) Catch-up snorkel @ 3:30
1 x 200 FR (D) STAR snorkel @3:15
1 x 150 BK (D) Single arm @ 2:00
1 x 100 BK (D) 3 fast strokes, 3 slow strokes @ 2:00
Pre-Set
6 x 50 FR HVO @ 1:00
Main Set
10 x 100 FR Build @ 1:30 [last length best average]
5 x 100 FR descend -5sec @ 1:45
5 x 100 FR descend -5sec @ 1:45
Kick Set
10 x 100 FR (K) @ 1:45 [last length best average]
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT
Share this workout...