by SwimmerJoe

Tuesday May 29 Fast 50 this Fridayalso 1st Fridays of the month

100 swim…25 free, 25 back, 100 kick choice, 100 swim….25 free…25 back drill

6 x 50.   Kick…odds free, evens breast…at 1:15 and 1:30..BUILD (basically I want you to have 10 seconds rest)

6 fast squats in water, 6 fast dips, 25 FAST… X 6.   At.  :50 or a minute

Clean up after the speed

8 x 25.   2 right arm, 2 left arm, 2 popov 3, 2 catchup at :45 Freestyle

Freestyle Turns

Core Work …

100 for time…..remember your time, 5 sleds or wheels fast, 6 Yoga side Plank rolls (roll under body), 10 Jelly Bellies (balance on bum–like rowing a boat) Entire set for (3x)  on 15 seconds rest

200 backstroke swim, good rotation, chin high, small kick

Have a great day!