Challenge yourself with a picking a stroke and sticking to it. Don’t give in to freestyle, I’m watching!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
400 Choice, Challenge yourself with a full 400 stroke
4 x 75 Kicking with the same stroke as above – 15 Seconds Rest
8 x 50 Fast / Easy by 50 – Same Stroke – After fast, go straight into easy 50, rest enough until your ready to go again.
16 x 25 Variable Sprint Choice – 10 seconds rest
= 1500 yds
Warm Down
100 Easy
