Rise and Shine, get your practice in today!! You won’t regret it.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 4 Rounds – 15 seconds rest
- 25 Kick / 50 Drill / 75 Kick, Drill, Swim by 25
=600 yds
Main Set
4 Rounds – 15 Seconds Rest, unless noted otherwise
100 IM
4 x 25 Choice Fast Kick
2 x 50 Choice Swim Super Fast – watch your time, take 45 seconds rest
50 Free Easy
= 1400 yds
Warm Down
100 Easy
