Don’t read this one ahead of time. Just print it and get to the pool… You’ll thank me later.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
6 x 75
O = IM without the free
E = Free
15 Seconds Rest
6 x 25 Kick – IM order without Free
15 Seconds Rest
=600 yds
Main Set
300 IM ( 75 of each Stroke) – 30 Seconds Rest
3 x 100 Stoke/Free by 25 – Fast on the stroke 25
6 x 50 Fins Fast / Easy by 12 1/2, choice Stroke
200 IM – 30 Seconds Rest
2 x 100 Stoke/Free by 25 – Fast on the stroke 25
4 x 50 Fins Fast / Easy by 12 1/2, choice Stroke
15 Seconds Rest if not noted above
= 1500 yds
Warm Down
100 Easy
