Hope you had an excellent weekend. It is time to get back to work!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 4 x 100 – 15 seconds rest
- Kick /Drill /Kick /Swim by 100
Main Set
2 x 200 – Pull
400 Fins
2 x 200 – Negative Split
4 x 100 – Kick with Fins
20 Seconds rest on 200s and 400s – 10 seconds rest at the 100s
= 1600 yds
Warm Down
100 Easy
