270411 Swim Squad Menu

Warmup:
100 Kick
100 Swim
100 Kick
10mins

Rest 5 mins

Main Set:
1) 10 x 50 (alternate easy and hard) on 1:30 
**Ebnu/Robert/Pauline's group on 2mins
20mins

Rest 5 mins

2) 10 x 100 Hard on 3mins 
**Ebnu/Robert/Pauline's group do 7 x 100 best stroke and effort on 4mins - when stroke deteriorates skip a set as rest. 
30mins

Cool down:
Back 100
Breast 100
**Stretching**
10mins




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Cheers
KK
- There's nothing to lose. We're not going on podium. Plus, this is a sprint race so we oughta be ready to give it a SPRINT effort. Are you UP for the challenge? =)