Swim fast today! Focus on dropping a stroke from your 25 yd freestyle for a more efficient speed.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 4 x 100 – 15 seconds rest
- Kick /Drill /Kick /Swim by 25
=400 yds
Main Set
6 x 75 Fins – Drop 1 stroke per 25 within each 75 – 15 Seconds Rest
8 x 25 Variable Sprint – 10 Seconds Rest
300 Fins – Long and Strong – maintain your stroke count from your 2nd to last 25 of the 75s above.
6 x 50 Fins – Odds = FAST, Evens = Easy. After the FAST 50 go right into the easy 50. 5-10 Rest after the easy 50.
8 x 25 Kick with Fins – 10 seconds rest – 12 1/2 FAST, 12 1/2 easy
= 1550 yds
Warm Down
100 Easy
