Good Morning!! Pick a stroke today that needs improvement in your 200 stroke event. The 4 x 50 sets allow you to set a strong 200 pace, while resting between. Watch the clock and be as consistent as possible within each set.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 50 IM order, Drill/Swim by 25 – 15 seconds rest
8 x 25 IM order Kick
=600 yds
Main Set
200 IM Swim
4 x 50 Your Choice of 1 stroke
100 Easy
200 Free
4 x 50 Kick, Your choice of 1 stroke
100 Easy
200 IM Swim
4 x 50 Your Choice of 1 stroke
15 Seconds Rest
= 1400 yds
Warm Down
100 Easy
