Happy Friday Everyone!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
- 2 x 50 Kick Choice
- 2 x 75 Kick, drill, swim choice
- 2 x 100 IM (1/2 kick, 1/2 swim each 25)
10 Seconds Rest between each
=450 yds
Main Set
- 400 Free Pull
- 4 x 100 IM
- 200 Free Pull
- 8 x 50 IM order – Fast Turns
- 100 Choice Fast ( Check your time)
15 Seconds Rest Between Each
- 8 x 25
- O=Heads up freestyle
- E=Breath 2 x or less
10 Seconds Rest Between Each
= 1700 yds
Warm Down
100 Warm down
Total Yards = 3,150 yds
