Swim Workout #117 – Choice – 300/400

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

        <h2>Main Set</h2>       
    <p>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

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>