Have a great swim today!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
6 x 50 Descend 1-3, 4-6, 10 Seconds Rest
8 x 25 FAST / Easy by 25. The Fast length should be from a start. – 15 Seconds Rest
=500 yds
Main Set
4 x 100 Build up
200 Pull
4 x 2- Turn 50s – FAST flags with great turns
2 x 150 Build
300 Pull
4 x 50 Kick – FAST/Easy by 12 1/2
15 Seconds Rest
=1600 yds
Warm Up
Warm Down
100 Easy
