Have a great Friday Swim!
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
6 x 50 Kick / Drill by 25
O = Freestyle
E – Stroke
3 x 100 Choice Drill / Swim by 25
15 Seconds Rest
= 600 yds
Main Set
300 Fins
4 x 100, Look at the clock and try to go 2 seconds faster each 100
200 Fins
4 x 100, strong pace, with 25 abs of your choice in between each
100 Kick with Fins
15 seconds rest at all small distances, 30 Seconds after the 300 or 200
= 1400 yds
Warm Down
100 Easy
