Monday workout for the 200 freestyle group of the University of Hawai’i Swimming & Diving team.
Workout – “200FR”
2 x 300 @ 4:30 FR/BK/FR by 100
3 x 200 @ 3:20 Free kick with board
Fins:
400 Free kick + 4×50 FR (3DR + 1SW)
400 Fly kick + 4×50 CH (3DR + 1 SW)
*each 100 stronger
3x (all at 92%, Rd 3 with CH equip)
200 @ 2:05/2:15/2:25
100 @ 1:05
2×50 @ :35
2 x 50 @ :50 EZ
4 x 25 @ :30 GO
2 x 50 @ 1:00 & 2:00 easy
4×50 + 200 WD
WORKOUT TOTAL: 4900
Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.
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