Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 12 x 25 Choice (4 Kick /4 Drill /4 Swim)
=300 yds
Main Set
300 Swim
4 x 75 Free – 30 seconds rest
O = Fast / Easy / Fast
E = Easy / Fast / Easy
300 Swim
2 x 150 Breath 3/5/7 by 50
300 Swim
6 x 50 D1-3, 4-6 all Kick
All 15 seconds rest
= 1800 yds
Warm Down
100 Easy
