Good Morning!! Enjoy your Monday swim.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Take 5 Seconds rest within 100s and 15 after each 100.
=500 yds
Main Set
4 Rounds -(150 Moderate + 50 FAST), 5 seconds rest after the 150, 30 Seconds rest after the 200
8 x 25 FAST with 10 pullouts at the 25 mark, rest as needed.
4 Rounds – (75 Moderate + 25 FAST). 5 seconds rest after the 100, 30 Seconds rest after the 200
8 x 25 Kick, Fast Flags – 10 seconds rest
= 1600 yds
Warm Down
100 Easy
