Swim Fast Today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
2 Rounds, 15 Seconds Rest
- 2 x 75 Swim, 5 seconds rest + 25 Kick
- 100 Choice Kick
=600 yds
Main Set
400 Stoke / free by 25, IM order for the 25s is fun
6 x 75, Stroke, Free, Stroke by 25
200 IM
4 x 25 Fast Stroke
16 x 25 Fast Starts with Dive practice at deep ends, Choice
Rest as needed for all the above
= 1550 yds
Warm Down
100 Easy
