Monday, January 8, 2023

10 minute warm-up

5 rounds: 50 swim, 50 pull, 50 kick

5 x 150 c+20, c+15, …cruise, masters 30 second rest

5 x 100 c+10, +10, +5, +5, c

5 x 75 more up-tempo on cruise +10

5 x 25 sprint, 10-15 sec rest.

5 x 50 moderate, ascend