Sep 19, 2020 – Sault Surge Aquatic Team

During COVID we only got one hour of pool time on Saturdays, followed by one hour of dryland. We opted to go FAST to make the most of the time, so that’s the entire focus of this workout on day #5.


400 choice mix (regroup)

Main set:
24×25 walkbacks green as: 4 – IMO, 4 – choice
*GO FOR IT. Race quality dives, uw, breakouts, finishes

Recovery set:
4×100 kick or pull choice 2:00


This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.

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Sault Surge Aquatic Team - Season 2020-2021
Week #1 X Day 1 Day 2 Day 3 Day 4 Day 5 X
Week #2 X Day 6 Day 7 Day 8 Day 9 Day 10 X
Week #3 X Day 11 Day 12 Day 13 Day 14 Day 15 X
Week #4 X Day 16 Day 17 Day 18 Day 19 Day 20 X

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