Fitness Swimming for 90 days; Day One
Warm-up a 200 Sprint Freestyle @65% and increase as you warm-up
@__- Means how much effort
200 SKIPS
S-Swim
K-Kick
I-IM (Fly,Back,Breast,Free)
P-Pull
S-Swim
25 x 25 Sprint Strong Stroke @75% :10R
00:00R- Means how much rest you get
Strong Stroke- Is YOUR strongest stroke
100 each of Pull, Kick, Swim @60% :20R
Cool Down is actually personal i believe depending on how you feel, after i would recommend an easy 100 or just a 50
Make sure you hydrate and get plenty of rest
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