Lionel Sanders, Swimming Threshold, and Flip Turns

Total Distance: 5000  

Warm Up 

600 as ( 200 swim, 200 pull buoy, 200 kick)

4x 200 as (50 scull, 50 drill, 100 Stroke) 

8x25 Free as (odds Sprint, evens easy 1-0 breaths)

Main Set 6x 

200 Free Strong/ smooth on 30” rest 

4x 50 IMO on 10-15” rest 

Kick Set 

6x 100

3 Fly on back or w/ board

3 free on back or with board 

Cool Down 

8x 50 (1 free, 1 back 6 strokes fast in middle. w/ fins) 

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@gharpzorz

@natefdot