Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 25 Choice, FAST / Easy by 25
2 x 200 Relays #1 = Freestyle, #2 = IM
Practice your relay starts with your friends if possible
=500 yds
Main Set
4 x 100 IM + 100 Free
200 Free moderate pace
4 x 50 Choice + 50 Free
200 Free moderate pace
4 x 25 Stroke + 25 Free
10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free
=1600 yds
Warm Down
100 Easy
