Enjoy the set today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
16 x 25 Variable sprint 4 per stroke, 10 seconds rest
100 free kick
=500 yds
Main Set
400 IM (free/stoke by 25)
4 x 25 fly drill
50 fly swim fast
300 IM 75 k/d/s by 25
4 x 25 back drill
50 back swim fast
200 IM swim
4 x 25 breast drill
50 breast swim fast
100 IM swim
4 x 25 free drill
50 free fast swim
25s, 10 Seconds Rest, rest as needed on everything else
1600 yds
Warm Down
100 Easy
