Friday is here at last!! Have a great swim today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest
- 2 x 75 – Kick /Drill /Build by 25
- 2 x 50 Build
=500 yds
Main Set
4 x 100 – Best stroke / Free by 25
6 x 50 – 10 pullouts at 25, all free
3 x 100 – Worst Stoke / Free by 25
4 x 50 – 25 abs of your choice at each 25
2 x 100 – Choice / Free by 25
2 x 50 FAST Choice
– 15 Seconds Rest
= 1500 yds
Warm Down
100 Easy
