Friday Funday is here at last! Enjoy the weekend.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 50 – Any stroke but Free or IM order, Kick – 15 seconds rest
4 x 100 – Any stroke but Free or IM order, Drill / Swim by 25 – 15 seconds rest
=600 yds
Main Set
300 Pull
8 x 50 IM order x 2, build up
6 x 75 Free with 10 pullouts after each 75. If you only have one deep end, do the pullouts on that end only or get out and do 25 abs of your choice.
4 x 100 Choice, Kick, Fast Flags
15 Seconds Rest
=1400 yds
Warm Down
100 Easy
