Get ready for a little broken 300 set and a surprise time trial at the end of this one!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
12 x 25
Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3
=300 yds
Main Set
Broken 300s
4 x 75 – IM no Free
300 Pull
3 x 100 Choice FAST / Moderate free by 25
6 x 50 FAST Turns
From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you.
= 1300 yds
Warm Down
100 Easy
