Another fun Friday choice day for you. We will be changing our swims with different things to focus on depending on the even or odd number in each set. New to the mix is the addition of pullouts and diving within a 75 or 100. Enjoy your swim today!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
6 x 75
Kick / Drill / Swim = Odds
Kick / Swim / Kick = Evens
2 x 100 Build up
All Choice above, 10-15 Seconds Rest
=650 yds
Main Set
Everything is your choice.
8 x 75
Odds = Build Up
Evens = 200 race pace with a dive in the deep end (25 mark)
15 Seconds Rest
_________
8 X 50 Kick with Board
Fast= Odds
Moderate = Evens
10 Seconds Rest
_________
4 x 100 IM with 5 pullouts at the deep end (after the 25 and 75).
15 Seconds Rest
= 1400 yds
Warm Down
100 Easy
