Monday 12/5 Workout

Warm up: 

4 x 50 DPS +10

4 x 50 scull / kick +10

4 x 50 moderate swim +10

(600/600)

Drill set:

4 x 75 (50 drill / 25 swim)

Drill is gallop

4×50 golf on cruise+10 sec

(500/1100)

Main set:

12×100 on cruise

Make test set without gear. Focus on using legs and working nice and long streamlines off each wall. 

(1200/2300)

Last set:

400 pull breath 3,5,3,7 by 100

300 paddles only br 3,5,3 by 100

200 bouy only br 3,5,3,5 by 50

100 No gear 

(1000/3300)
Wilfred Ryan Garcia

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