Workout
Open Water 4,300 Yards
Designed by Jeff Taylor
5/12/2015
Workout - 19896
Warm-up (800) 2 rounds 200 swim choice 4 x 50 on 1:00 Set (500) 10 x 50 kick on 1:00 or 15 seconds rest …fast on 4, 7, 9, 10 …with fins go on a 50 second base Set (3200) Ladder… 200 rest 3 red marks 400 rest 3 red marks 600 rest 3 red marks 800 rest 3 red marks 600 rest 3 red marks 400 rest 3 red marks 200 rest 3 red marks …every other 25 last 10 yards head up …if LC then 20 strokes head down and 5 head up |