Work hard on those 200 pace swims!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
200 Free Negative Split
200 Free Race Pace
50 easy
4 x 50 – 200 Race Pace
Do everything above again… Try to go faster!
15 Seconds Rest
8 x 25 FAST /EASY by 25 – 10 Seconds Rest
= 1500 yds
Warm Down
100 Easy
