It’s Friday!! Here we go!
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 100
25 Fast/ 75 Moderate
50/50
75/25
100 FAST
15 Seconds Rest
= 400 yds
Main Set
600 With Fins, freestyle
3 x 200, with Paddles. If you want to make it more of a challenge do these with a stroke
600 Pace for your next open water swim, freestyle
30 seconds rest
= 1800 yds
Warm Down
100 Easy
