This set is great to get for practicing all of our strokes. Enjoy the ride!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
100 IM Kick – 15 seconds rest
2 x 50 Free – 10 seconds rest
100 IM Drill – 10 seconds rest
4 x 25 Free Build – 10 seconds rest
100 IM Swim
=500 yds
Main Set
This set is done 4 times , each one is a different stroke (IM order without free is a good suggestion)
4 x 50 Stroke – 15 seconds rest
- #1 = swim
- #2 = Kick
- #3 = Swim
- #4 = Drill
100 Stoke – 30 seconds rest
100 IM
50 easy
= 1650 yds
Warm Down
100 Warm down
Total Yards = 3,050 yds
