Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x ( 75 Build up + 25 Fast)
5 Seconds rest after the 75 and 15 after the 25
=400 yds
Main Set
2 x 300 Fins
3 x 200 Paddles with kicking
2 x 150 Pull
1 x 100 Fast
15 Seconds Rest
= 1600 yds
Warm Down
100 Easy
