Do you need a little push to swim your worst stoke? I do! Good luck if your worst stoke is fly!! You can do it!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 4 x 50 – Worst Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest
- 4 x 50 – Best Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest
=400 yds
Main Set
2 Rounds, 1st round is your worst stoke, 2nd round is your best stoke
200 Free
4 x 75 ( Stroke, Free, Stroke by 25 – 15 Seconds Rest
4 x 25 Super Fast – 15 Seconds Rest
12 X 25 Kick
Rotate Worst and Best Strokes
10 Seconds Rest
=1500 yds
Warm Down
100 Easy
