Enjoy a small distance workout today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
2 Rounds, 10 Seconds Rest
100 Kick
4 x 25 Build
100 Swim
=600 yds
Main Set
3 x 400 – 30 seconds rest
Swim them all with long and strong stocks. A speed you can maintain that is fast for the entire 400.
1 = pull
2 = paddles
3 = swim
Treading Water for 5 minutes at least or until your practice time is up.
= 1200 yds + Treading Time
Warm Down
100 Easy
