Enjoy your swim today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 50 IM order Kick
4 x 50 IM order Drill
4 x 50 IM order Swim
10-15 Seconds Rest
=600 yds
Main Set
200 IM
200 Free
4 x 50 Stroke Build
200 IM
200 Free
4 x 50 Stroke Fast / Easy by 50
15 Seconds Rest
8 x 25 IM order FAST / Free /EASY by 25 – 10 Seconds Rest
= 1400 yds
Warm Down
100 Easy
