Today we will have some fun with your strokes. The main set has a series of 50s, each set gets less and less. Choose your strokes to best fit the amount of 50s. It might be best to start with your best stroke and then go to your next best stroke and so on. Enjoy!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 75 Kick/Drill/Swim by 25 IM order
4 x 25 Build up each 25 IM order
10-15 seconds rest
=400 yds
Main Set
200 IM
4 x 50 Choice Stroke ( first 3 are moderate, last one is fast)
100 Moderate Free
200 IM
3 x 50 Choice Stroke ( first 2 are moderate, last one is fast)
100 Moderate Free
200 IM
2 x 50 Choice Stroke ( first 1 is moderate, last one is fast)
100 Moderate Free
200 IM
1 x 50 Choice Stroke Fast
100 Moderate Free
= 1700 yds
Warm Down
100 Easy
