Workout for Monday, September 9

Warmup: Swimmers’ choice

Drill Set:
3×50 DPS
3×50 flutter kick, 25R/25L
3×50 gallop
3×50 DPS
(600)

Main Set:
5×100: 4 @ c / 1 @ -5
50 @ 100 cruise interval
4×100: 3 @ c / 1 @ -5
50 @ 100 cruise interval
3×100: 2 @ c / 1 @ -5
50 @ 100 cruise interval
2 x 100: 1 @ c / 1 @ -5
50 @ 100 cruise interval
1×100 @ -5
50 easy
(1750/2350)

1-3x:
3×50 kick @ +20, descend 1-3
50 easy
(200-600/2550-2950)

100 kick for time!
(2650-3050)

Warm down on your own

By Coach Misa

online: www.MisaSugiura.com, Instagram

Pre-order Momo Arashima Duels the Queen of Death today!

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