This is the first workout of the new year for our Senior group. I use Urbanchek’s color system for the 34x100s. I hope you like it.
Workout
2 times:
300 Choice Swim Aerobic Base @ 05:00
200 I.M. Drill Aerobic Base @ 03:30
100 I.M. Swim Aerobic Base @ 01:45
10 x 100 Choice Kick Aerobic Base @ 01:45
8 x 75 Freestyle Drill Aerobic Base @ 01:30
25 right arm 25 left arm 25 3 right 3 left
4 x 100 Freestyle Swim Aerobic 2 @ 01:30 PINK
4 x 100 Freestyle Swim Aerobic 2 @ 01:30 RED
4 x 100 Freestyle Swim anaerobic threshold @ 01:30 BLUE
5 x 100 Freestyle Swim anaerobic threshold @ 01:30 PURPLE
4 x 100 Freestyle Swim Aerobic 2 @ 01:30 PINK
4 x 100 Freestyle Swim Aerobic 2 @ 01:30 RED
4 x 100 Freestyle Swim anaerobic threshold @ 01:30 BLUE
5 x 100 Freestyle Swim anaerobic threshold @ 01:30 PURPLE
200 Choice Swim Recovery
WORKOUT TOTAL: 6400
This free workout was provided by SouthWest STARS Head Coach Justin Correia.
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