There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
- 12 x 25 IM – 10 seconds rest
- 1-4 = Kick
- 5-8 = Drill
- 9-12 = swim
=300 yds
Main Set
- 2 x 300 Pull – 20 seconds rest
- 6 x 50 Choice – 10 seconds rest
- O= E/F
- E = F/E
- 2 x 150 Paddles – 20 seconds rest
- 8 x 25 VS – 10 seconds rest
- 2 x 75 Kick – 15 seconds rest
5 Minutes of Treading Water in the deep end
= 1550 yds
Warm Down
100 Warm down
Total Yards = 2,750 yds + Treading Water
