Rise and shine. Make today count with a great workout.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
#1 = Choice, #2 = Free, 15 Seconds Rest
=450 yds
Main Set
4 x 50 IM order – Build
100 IM
4 x 25 Choice FAST
200 IM
4 x 50 IM order Kick
300 IM
4 x 25 Choice FAST Kick
15 Seconds Rest on all of the above
12 x 25 Variable Sprint, Choice by set of 4, 10 Seconds Rest
= 1500 yds
Warm Down
100 Easy
