7/30/19 Swim and Row workout

https://www.baltimoresun.com/sports/olympics/swm–us-nationals-changing-faces-20170704-story.html

Swim Workout

warm up – 4×100 easy stroke of choice 30 second rest

4 x 50 easy, stroke of choice 20 second rest

4 x 25 easy, stroke of choice 10 second rest

8×75 kick, drill, swim free on 1:30

4 x 100 pull on the 2:00

200 cool down

Total – 1900

Row

Warm up 500 meters easy, keep resistance 4-5

3×250 acerbate the last 50. 30 second recover between

10 x 200 meters all at level 7 aerobic pace. Keep resistance at 4-5.

Starts – Change resistance to 9-10, 5 x 50 meters explosive starts, go all out for 50 meters, revery 2 minutes between each.

Total – 3500

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