Good Morning! Enjoy this set as it has a double round set.Change up your stokes with something you don’t normally do on the 50s.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 4 x 100 – 15 seconds rest
- Kick /Drill /Kick /Swim by 25 – IM order
=400 yds
Main Set
2 rounds , 15 seconds rest
- 2 x 100 IM
- 2 x 100 free
- 2 x 50 Stroke Build Up
- 4 x 50 Stroke Fast /Easy by 12 1/2
Round One – try your worst stroke, Round two – try your 2nd best stroke.
12 x 25 Kick – Fast Flags or Fast Middle of the pool, 10 Seconds rest
= 1700 yds
Warm Down
100 Easy
