Give it your all today!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 25 Stroke Variable Sprint – Choose 2 strokes
100 Drill – IM
4 x 50 IM Build Up
10 Seconds Rest
=500 yds
Main Set
4 (100 IM + 50 Stroke)
8 x 50 IM order (Kick / Drill / Build / Fast by 12 1/2 yds
4 (75 Stoke + 25 Free)
8 x 25 IM Kick Fast / Easy by 25
15 Seconds Rest
= 1600 yds
Warm Down
100 Easy
