Friday choice day is here at last. Challenge yourself with full 100s of your best and worst strokes.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
3 (50 Kick + 100 Drill + 50 Swim)
Choice by round, 5 Seconds Rest with 15 Seconds between rounds
=600 yds
Main Set
4 x 100 Build up (Worst Stoke or IM) – 15 Seconds Rest
100 Fast (Worst Stoke)
100 Easy
300 Pull
4 x 100 Build Up (Best Stroke or IM) – 15 Seconds Rest
100 Fast (Best Stroke)
100 Free
= 1500 yds
Warm Down
100 Easy
