Have fun out there today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
3 Rounds, each one a different stroke. 10 seconds rest. Maybe try your worst stroke, best stroke, and then a round of freestyle.
100 Kick
2 x 50 Drill
100 Swim
=900 yds
Main Set
200 IM
200 Pull
2 x 100 Choice FAST
100 IM
100 Pull
2 x 50 Choice FAST
6 x 50 Kick, FAST flags
15 Seconds rest, with 45 seconds after choice fast sets
= 1200 yds
Warm Down
100 Easy
