Day 2 back to pool – swimmers were warned that while day 1 felt bad, day 2 always feels worse. With that in mind, we took the opportunity to work underwaters.
Workout
Warm-up :
4×100 free or back 3/4/5/6 uwfk x 100 1:50
6×50 choice as 25 knb/25 pnb 1:10
8×25 choice 15 green/10 clear :35
Equipment set (2 rounds):
6×25 stroke with fins pink :35
4×50 free fins and paddles pink :55
2×100 free or back pull with paddles pink 1:45
100 choice white
(regroup)
Main set (2 rounds):
8×50 max uw pink as 1 – free, 1 – stroke :60
300 as 75 choice swim white/25 kick red
(regroup)
Cool down:
On your own!
Workout Total: 3600
This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.
Additional Comments
Abbreviations:
– uwfk = underwater fly kick
– knb = kick no board
– pnb = pull no buoy
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