Workout

Distance Free 3,300 LC Meters

9/6/2023

Workout - 31215

Warmup (400)  
200 swim
100 drill/100 kick      
        
Set (600)       
4 x 50 on 1:15
…6 kicks/3 strokes/6 kicks    
4 x 50 on 1:15 
...flutter kick on back 
4 x 50 on 1:15 
...closed fist drill  
        
Set (600) 
12 x 50 free    
…4 on 55
...4 on :50
...4 on :45
        
Set (1500)      
5 x 300 on 4:45
…broken at 200  r:10 sec.      
…build to fast
 
Cool-down (200)
200 swim choice