Hello! This set is actually pretty fun. It is filled with highs and lows and will keep you moving. Work the stroke distances and relax on the 100 freestyles. Enjoy your Wednesday!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x ( 25 Drill + 50 Kick + 25 Swim) IM Order – 15 Seconds Rest
=400 yds
Main Set
200 IM
50 Fly Swim
50 Fly Kick
100 free
__________
2 x 100 IM
50 Back Swim
50 Back Kick
100 Free
___________
200 IM
50 Breast Swim
50 Breast Kick
100 free
____________
2 x 100 IM
50 Free Swim
50 Free Kick
100 free
___________
1-2 minutes rest between rounds
15-20 seconds rest for everything else
= 1600 yds
Warm Down
100 Easy
