Happy Friday!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
4 x 250 Build Up Within Each, 20 Seconds rest
4 x 50 FAST with 25 of your choice of Abs, Dive off the block if you wish, rest as needed but not too much
4 x 150 Kick with Board, 15 Seconds Rest
=1800 yds
Warm Down
100 Easy
